Day 1
WOD 180402
warm-up – Coach’s Choice
A1. 20 back squats… rest 30sec, then A2
A2. 8 single arm row each arm… rest 30sec, then A3
A3. farmer’s carry down & back (front to back or back to front)… rest to 5:00 on timer, then back to A1, x 3 (subtract 5 reps from back squat each round… 20, 15, 10)
rest to 15:00 on timer, then B
B. AMRAP 2:00 @ 95% effort
burpees
rest to 22:00 on timer, then C
C. 3 sets @ 80-90% effort… dumbbells nte 50/35
250m/200m row
12 db g2oh
12 bjsd – 24”/20”
D. post WOD recovery
