Day 3
WOD 200219
warm-up – Coach’s Choice
A1. 1 power clean + 2 front rack reverse lunges + 3 push jerks… rest to top of minute, then A2
A2. 6-8 single arm row each arm… rest to top of minute, then A3
A3. 30sec SB each side… rest to 5:00 on timer, then back to A1, x 3
(A1 @ 0:00 5:00 10:00)
rest to 15:00 on timer, then B
B. AMRAP 5:00 @ 90% effort
med ball loaded step-ups… nte 20/14 & 24”/20”
rest to 25:00 on timer, then C
C. AMRAP 5:00 @ 90% effort
10 deadlifts… barbells @ 100% of “A1”
10 hrpu
D. post WOD recovery
