Day 3
WOD 170823
warm-up – Coach’s Choice
A1. 5-7 dumbbell chest press @ 30X1 tempo… rest 30sec, then A2
A2. 8 suitcase deadlifts each side (load w/db or kb)… 3:00 on timer, then back to A1, x 3
(A1 @ 0:00, 3:00, 6:00)
rest to 9:00 on timer, then B’s
B1. 6-10 strict/weighted pull-ups/ring rows… rest 30sec, then B2
B2. 6-8 RFESS @ 30X1 tempo (load w/dbs or kbs)… rest to 12:00, then back to B1, x 3
(B1 @ 9:00, 12:00, 15:00)
rest to 22:00 on timer, then C
C. 5 sets… not for time… work is capped @ 12:00
200m run
12 kb swings… nte 32kg/24kg
3 wall climbs
D. post WOD recovery = Coach’s Choice
