Day 1
WOD 180122
warm-up – Coach’s Choice
A1. 5 dumbbell chest press @ 30X1 tempo… rest 30sec, then A2
A2. AMRAP 30sec – ring face pulls… rest 30sec, then A3
A3. 6 goblet squats @ 2222 tempo (make it tough)… 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. 5:00 bike or row @ 90% aerobic effort… rest 1min, then C
C. EMOM 6:00
evens – 12-15 heavy kb swings… unbroken reps
odds – 5 t2b @ :00, :20, :40
no rest b/t C & D
D. 5:00 bike or row… meet or beat “B”
E. post WOD recovery
