Day 1
WOD 180910
warm-up – Coach’s Choice
A1. 10 strict/weighted ring rows – OR – pull-ups… rest to top of minute, then A2
A2. 10 deadlifts… rest to 3:00 on timer, then back to A1, x 3
(A1 @ 0:00, 3:00, 6:00)
rest to 13:00 on timer, then B
B. Complete workload @ 90% effort… capped @ 5:00
12-9-6
kb swings… nte 32kg/24kg
wall balls
t2b/k2e/hkr
rest to 21:00 on timer, then C
C. Complete workload for time
12. 9. 6.
t2b/k2e/hkr
burpees to target
kb swings… nte 32kg/24kg
@ dots, execute 30 double unders (10-15 attempts, or 50 singles)
D. post WOD recovery
