200224 Monday

Day 1
WOD 200224

warm-up – Coach’s Choice

A1. 3 front squats @ 33X1 tempo… no rest b/t A1 & A2
A2. 5 high box jumps… no rest b/t A2 & A3
A3. 7 strict dual dumbbell press… rest to 3:30 on timer, then back to A1, x 3
(A1 @ 0:00, 3:30, 7:00)
rest to 10:30 on timer, then B
B. 20 renegade rows (push-up, row, row = 1 rep)… nte 50/35 each hand
rest to 17:00 on timer, then C
C. 5 sets @ 90% effort… capped @ 13:00
15 deadlifts… nte 135/95
15 t2b/hkr/abmats
30sec FLR
D. post WOD recovery