Day 3
WOD 180926
warm-up – Coach’s Choice
A1. 9 strict/weighted ring rows – OR – strict/weighted pull-ups… rest to top of minute, then A2
A2. 9 deadlifts… rest to 3:00 on timer, then back to A1, x 3… subtract 2 reps each round (9-7-5)
(A1 @ 0:00, 3:00, 6:00)
rest to 10:00 on timer, then B
B. EMOM 6:00
evens – 8 goblet reverse lunges, total reps, alternate legs
odds – 6-8 single arm db push press (each arm)
rest to 20:00 on timer, then C
C. 3 sets @ 90% effort… 12:00 CAP
20 wall balls
20 sdhp… nte 75/55
20 bjsd… nte 24”/20”
20 shoulder to overhead… nte 75/55
30sec FLR
D. post WOD recovery
