Day 1
WOD 180409
warm-up – Coach’s Choice
A1. 10 dumbbell chest press… rest 30sec, then A2
A2. 10 deadlifts… rest 30sec, then A3
A3. 45sec SB each side… rest to 5:00 on timer, then back to A1, x 3
rest to 15:00 on timer, then B
B. AMRAP 2:00 @ 95% effort
American kb swings… nte 24kg/16kg
*if you stop or break your swings prior to 2:00, you must wall sit until the timer hits 17:00
rest to 22:00 on timer, then C
C. 3 sets for time of:
15 t2b – OR – 10 ghd sit-ups
30 air squats
45 double unders
D. post WOD recovery
