Day 1
WOD 180219
warm-up – Coach’s Choice
A. EMOM 5:00 – 50 double unders… nte 40sec attempts/singles
rest to 10:00, then B, C or D
B. AMRAP 3:00 @ 90% effort… dumbbells nte 50/35
12 dumbbell deadlifts
9 bjsd… nte 24”
7 dumbbell shoulder to overhead
rest to 16:00, then C, D or B
C. AMRAP 3:00 @ 90% effort
7 burpees to target
9 pull-ups
12 barbell thrusters… nte 75/55
rest to 22:00, then D, B or C
D. AMRAP 3:00 @ 90% effort
12 calorie row
9 goblet squats… nte 24kg
7 calorie Assault Bike
E. post WOD recovery
