Day 1
WOD 170911
warm-up – Coach’s Choice
A1. 4-6 dumbbell chest press @ 30X1 tempo… rest to top of minute, then A2
A2. 6-8 suitcase deadlifts each side, keep both feet on the floor!… rest to 3:00 on timer, then back to A1, x 3 (0:00, 3:00, 6:00)
rest to 9:00 on timer, then B’s
B1. 6-8 RFESS each leg @ 20X1 tempo… rest to top of minute, then B2
B2. 10 strict/weighted ring row @ controlled tempo… rest to 12:00 on timer, then back to B1, x 3 (9:00, 12:00, 15:00)
rest to 23:00 on timer, then C
C. 3 sets @ high intensity
row 250m/200m (AB sub = 12cal/9cal)
15 heavy American swings… nte 32kg/24kg
10 burpee box jump overs @ 24”/20”
D. post WOD recovery