Day 2
WOD 181009
warm-up – Coach’s Choice
(week 1)
A1. 8 strict/weighted ring rows – OR – strict/weighted pull-ups… rest to top of minute, then A2
A2. 8 deadlifts… rest to 3:00 on timer, then back to A1, x 3… subtract 2 reps each round (8-6-4)
(A1 @ 0:00, 3:00, 6:00)
rest to 10:00 on timer, then B
B. EMOM 5:00
6 db g2oh, total reps, alternate arms… nte 50/35
8 bjsd… nte 24”
(this is 6 + 8 each minute)
rest to 20:00 on timer, then C
C. Complete workload for time
5. 10. 5.
squat cleans… nte 135/95
wall balls
pull-ups
50 double unders @ dots… (45sec attempts/singles)
D. post WOD recovery
