Day 1
WOD 190128
warm-up – Coach’s Choice
A1. 4 shoulder to overhead… rest 30sec, then A2
A2. 4 dumbbell deadlifts… rest 30sec, then A3
A3. 4 strict/weighted ring rows (4sec pause at top of each rep)… rest 30sec, then A4
A4. 4 goblet squats using A2 db (30X1 tempo)… rest 4:30 on timer, then back to A1, x 3… (A1 @ 0:00, 4:30, 9:00)
rest to 16:00 on timer, then B
B. EMOM 12:00… large classes, athletes can start at any given station
1) 50 double unders – OR – 40sec attempts/singles
2) 40sec – bike
3) 40sec – row
@ 28:00 on timer, start C
C. 50 burpees to target for time
D. post WOD recovery
