200217 Monday

Day 1
WOD 200217

warm-up – Coach’s Choice

A1. 5 barbell thrusters… no rest b/t A1 & A2
A2. AMRAP 30sec – strict pull-ups/ring rows… rest to 3:00 on timer, then back to A1, x 4
(A1 @ 0:00, 3:00, 6:00, 9:00)
rest to 15:00 on timer, then B
B. 3 sets @ 90% effort… workload capped @ 15:00
*90sec – row/bike/ski for max calories
20 db power snatches… nte 50/35
20 wall balls
20 step-ups… nte 24”/20”
*set 1 you create your calorie metric for set 2 & 3
C. post WOD recovery