Day 1
WOD 180618
warm-up – Coach’s Choice
(front squats should be around 55-60% of 1RM from 180613, or previous 1RM)
A1. 10 front squats… rest to top of minute, then A2
A2. 30sec farmer’s carry hold + 30sec FLR… rest to 3:00 on timer, then back to A1, x 3
(A1 @ 0:00, 3:00, 6:00)
rest to 10:00 on timer, then B
B. 50 burpee box jumps (24”/20”) or 5:00… whichever happens first
rest to 20:00 on timer, then C
C. 3 sets @ 90% effort
15 hang squat cleans… nte 75/55
15 pull-ups
50 double unders… nte 45sec of attempts/singles
D. post WOD recovery
