Day 4
WOD 181108
warm-up – Coach’s Choice
(week 1)
A1. 5 strict/weighted ring rows – OR – strict/weighted pull-ups… rest to top of minute, then A2
A2. 5 deadlifts… rest to 3:00 on timer, then back to A1, x 3… subtract 2 reps each round (5-3-1)
(A1 @ 0:00, 3:00, 6:00)
rest to 12:00 on timer, then B
B. Execute workload in FGB Format
3 sets of:
1:00 – max calories – rower
1:00 – power cleans @ 95/65
1:00 – jump rope
1:00 – db power snatches @ 50/35
1:00 – bjsd @ 20”
1:00 – rest
(for large groups… this can be accomplished in a follow-the-leader format… or every athlete starts at a station and rotates)
C. post WOD recovery
