Day 1
WOD 190204
warm-up – Coach’s Choice
A1. 3 front squats @ 33X1 tempo… rest to top of minute, then A2
A2. 3 pull-up/ring row negatives @ 3sec tempo… rest to 3:00 on timer, then back to A1, x 3
(A1 @ 0:00, 3:00, 6:00)
rest to 9:00 on timer, then B
B. EMOM 3:00
10 strict, unbroken db curl & press + forearm plank to top of each minute (both arms same time)
rest to 15:00 on timer, then C
C. AMRAP 5:00 @ sustainable pace
bjsd – 24”/20”
rest to 25:00 on timer, then D
D. AMRAP 5:00 @ high intensity
30 burpees
50 wall balls
E. post WOD recovery
