Day 1
WOD 180917
warm-up – Coach’s Choice
A1. 10 cgbp… rest to top of minute, then A2
A2. 10 weighted step-ups (5/5)… load w/dumbbells… 2 risers or 4 bumpers(45#)… 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. EMOM 6:00
evens – 10 RFESS each leg, no load
odds – 10-15 pike-ups on rower
rest to 20:00 on timer, then C
C. 3 sets @ 90% effort… capped @ 12:00
500m/400m row – OR – 25cal/20cal Assault Bike
12 dumbbell hang clean & jerks (6/6)… nte 50/35
15 bjsd… nte 24”/20”
D. post WOD recovery
