Day 1
WOD 180319
warm-up – Coach’s Choice
A. 1 set every 2min for 6 total sets… (0:00, 2:00, 4:00, 6:00, 8:00, 10:00)
3 barbell thrusters + 6 pull-ups + 9 t2b/k2e/hkr/abmats… barbell load is Athlete’s Choice
rest to 15:00 on timer, then B
B. AMRAP 9:00 @ 80-90% effort… dumbbells nte 50/35
10 dumbbell deadlifts
double dumbbell overhead carry – 1 direction (front to back or back to front)
5 manmakers (push-up, row, row, squat clean thruster = 1)
farmer’s carry – 1 direction (front to back or back to front)
rest 1:00, then C
C. AMRAP 5:00… empty the tank
30 burpees
50 wall balls
D. post WOD recovery
