Day 1
WOD 170814
warm-up – Coach’s Choice
A1. 6-8 cgbp @ 30X1 tempo… rest to top of minute, then A2
A2. 6-8 RFESS @ 30X1 tempo… rest to 3:00, then back to A1 (A1 @ 0:00, 3:00, 6:00)
rest to 9:00, then B’s
B1. 6-8 single arm dumbbell row… rest to top of minute, then B2
B2. 10 total 3sec-tempo step-downs, alternate legs… rest to 12:00, then back to B1 (B1 @ 9:00, 12:00, 15:00)
rest to 20:00 on timer, then C
C. 3 sets @ 80-90 % effort… workload capped @ 12:00… barbells nte 165/115
500m row – OR – 1mile Assault Bike
15 clean grip deadlifts
15 bjsd @ 24”/20”
D. post WOD recovery = Coach’s Choice
