Day 1
WOD 181001
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 – power clean cluster – 2. 2. 2 – step over bar @ dots… nte 75-80% 1RM power clean
odds – 15-20 wall balls
rest to 20:00 on timer, then C
C. 3 sets @ 90% effort
2:00 row/bike/ski
25 hrpu
10 bjsd… nte 30”
D. post WOD recovery
