200701 Wednesday

Day 3
WOD 200701

warm-up – Coach’s Choice

A1. 10 RFESS each leg… rest 30sec, then A2
A2. 10 dumbbell chest press… rest 30sec, then A3
A3. AMRAP 30sec – strict pull-ups/ring row… rest to 4:30 on timer, then back to A1, x 3
(A1 @ 0:00, 4:30, 9:00)
rest to 16:00 on timer, then B
B. AMRAP 14:00 @ 80-90% effort… barbells nte 135/95
9 deadlifts
3 bar-facing burpees
6 hang power cleans
6 bfb
3 sh2oh
9 bfb
C. post WOD recovery