Day 1
WOD 181022
warm-up – Coach’s Choice
(week 1)
A1. 7 strict/weighted ring rows – OR – strict/weighted pull-ups… rest to top of minute, then A2
A2. 7 deadlifts… rest to 3:00 on timer, then back to A1, x 3… subtract 2 reps each round (7-5-3)
(A1 @ 0:00, 3:00, 6:00)
rest to 12:00 on timer, then B
B. AMRAP 6:00 @ 90% effort
9 pull-ups
6 barbell thrusters… nte 115/75
30 double unders (30sec attempts / 50 singles)
rest to 23:00 on timer, then C
C. AMRAP 6:00 @ 90% effort
9 t2b
6 hang clean & jerk… nte 115/75
30 double unders (30sec attempts / 50 singles)
D. post WOD recovery
