Day 3
WOD 190410
warm-up – Coach’s Choice
A1. 6 front rack lunges… rest to top of minute, then A2
A2. 8 single arm row each arm… 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. 55 kb swings… 30sec wall sit every break in reps… kb is athlete’s choice
rest to 20:00 on timer, then C
C. 10:00 workload… dumbbells nte 50/35
2-4-6-8-10-12… and so on until time expires
dumbbell hang clean & jerks (each arm)
*execute 1 rope climb – OR – 3 pull-ups + 3 t2b after each completed set
D. post WOD recovery
