Day 1
WOD 170821
warm-up – Coach’s Choice
A. Primary Lift – Barbell Thrusters… unbroken reps
5. 5. 5. 5. 5.
6-8 single arm row @ dots… work every 3min
(0:00, 3:00, 6:00, 9:00, 12:00)
rest to 15:00 on timer, then B
B. EMOM 6:00
odds – 10 deficit reverse lunges, total reps, alt legs (1 riser, load w/dumbbells each hand)
evens – 10-12 strict push-ups @ 21X1 tempo (load plate on your back if too easy)
rest to 25:00 on timer, then C
C. Complete workload @ high intensity
21-15-9
power cleans… nte 135/95
wall balls
D. post WOD recovery = Coach’s Choice
