Day 1
WOD 190107
warm-up – Coach’s Choice
A1. 10 shoulder to overhead… rest 30sec, then A2
A2. 10 dumbbell deadlifts… rest 30sec, then A3
A3. 10 strict/weighted ring rows… rest 30sec, then A4
A4. 10 goblet squats using A2 db… rest 6:00 on timer, then back to A1, x 3… (A1 @ 0:00, 6:00, 12:00)
rest to 20:00 on timer, then B
B. AMRAP 10:00 @ 90% effort… score = total calories
30sec row/bike/ski – max calories
12 clean to overhead… nte 95/65
8 bjsd… nte 30”/24”
30sec FLR
C. post WOD recovery… 2min Sampson stretch each side
