Day 1
WOD 180108
warm-up – Coach’s Choice
A1. 1 squat clean + 3 front squats @ 23X1 tempo… rest 30sec, then A2
A2. 6 single arm dumbbell push press each arm… rest 30sec, then A3
A3. 20sec hang in tuck – OR – L-sit position… rest to 4:00 on timer, then back to A1, x 3
(A1 @ 0:00, 4:00, 8:00)
rest to 15:00 on timer, then B
B. EMOM 4:00
7 deadlifts @ 100% of A1 + 5 pulling reps… athlete’s choice
rest to 24:00 on timer, then C
C. 1 set for time @ 90% effort… workload capped @ 6:00
60/50 calories row or bike
30 wall balls
15 pull-ups
100 double unders
D. post WOD recovery
