180423 Monday

Day 1
WOD 180423

warm-up – Coach’s Choice

A1. 5-7 cgbp @ 30X1 tempo… no rest b/t A1 & A2
A2. heavy sled push (one way)… rest to 3:00 on timer, then back to A1, x 3
(A1 @ 0:00, 3:00, 6:00)
rest to 9:00, then B’s
B1. AMRAP 30sec – strict pull-ups/ring rows… no rest b/t B1 & B2
B2. heavy sled drag (one way)… rest to 12:00 on timer, then back to B1, x 3
(B1 @ 9:00, 12:00, 15:00)
rest to 22:00 on timer, then C
C. AMRAP 8:00 @ 90% effort
5 burpees
10 wall balls
15 double unders
D. post WOD recovery