Day 2
WOD 190115
warm-up – Coach’s Choice
A1. 8 shoulder to overhead… rest 30sec, then A2
A2. 8 dumbbell deadlifts… rest 30sec, then A3
A3. 8 strict/weighted ring rows… rest 30sec, then A4
A4. 8 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. 1 set every 3min for 4 total sets, each set @ high intensity… (@ 20:00, 23:00, 26:00, 29:00)
10sec Assault Bike sprint
9 hang power cleans… nte 95/65
6 wall balls
C. post WOD recovery… 3-5min foam roll
