Day 1
WOD 200316
warm-up – Coach’s Choice
A1. 3 barbell thrusters… no rest b/t A1 & A2
A2. AMRAP 30sec – strict pull-ups/ring rows… rest to 2:30 on timer, then back to A1, x 5
(A1 @ 0:00, 2:30, 5:00, 7:30, 10:00)
rest to 12:00 on timer, then B
B1. 5 single leg (loaded) step-downs @ 30X1 tempo… no rest b/t legs… no rest b/t B1 & B2
B2. 30sec barbell hold… from the hang… 100% of “A1”… no rest b/t B2 & B3
B3. FLR to 14:00 on timer (17:00 in round 2)… rest to 15:00, then back to B1, x 2
(B1 @ 12:00 & 15:00)
rest to 22:00 on timer, then C
C. 1 set @ 90% effort… capped @ 8:00
100 air squats
50cal row
25 dual dumbbell step-up and over… nte 20” (50/35)
D. post WOD recovery
