Day 3
WOD 190123
warm-up – Coach’s Choice
A1. 6 shoulder to overhead… rest 30sec, then A2
A2. 6 dumbbell deadlifts… rest 30sec, then A3
A3. 6 strict/weighted ring rows… rest 30sec, then A4
A4. 6 goblet squats using A2 db… rest 5:00 on timer, then back to A1, x 3… (A1 @ 0:00, 5:00, 10:00)
rest to 17:00 on timer, then B
B. AMRAP 5:00 @ 90% effort
9 wall balls
7 kb swings… nte 24kg/16kg
5 t2b
rest to 25:00 on timer, then C
C. AMRAP 5:00 @ 90% effort
5 pull-ups
7 deadlifts… barbell from “A1”
9 wall balls
D. post WOD recovery… 5:00 foam roll
