Day 1
WOD 190311
warm-up – Coach’s Choice
A1. 8 barbell deadlifts @ controlled tempo… rest to top of minute, then A2
A2. AMRAP 30sec – bjsd… nte 30”… rest to 3:00 on timer, then back to A1, x 3
(A1 @ 0:00, 3:00, 6:00)
rest to 10:00 on timer, then B
B. Complete workload for time… barbell nte 185/125
1 squat clean + 5 burpees over bar
1 squat clean + 4 burpees over bar
1 squat clean + 3 burpees over bar
1 squat clean + 2 burpees over bar
1 squat clean + 1 burpee over bar
rest as needed, then C (about 20:00 on timer)
C. 3 sets @ 80-90% effort… capped @ 10:00
21 dumbbell push press… nte 50/35
12 pull-ups
150 double unders – OR – 30 bjsd… nte 20”
D. post WOD recovery
