200713 Monday

Day 1
WOD 200713

warm-up – Coach’s Choice

A1. 6 back squats… rest to top of minute, then A2
A2. 6/6 single arm shoulder to overhead… 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. AMRAP 5:00 @ 90% effort
30 burpees
50 wall balls
no rest b/t B & C
C. 3:00 on apparatus of choice @ Z1
rest 2:00, then D
D. AMRAP 5:00 @ 95% effort
30 burpees
50 wall balls
(goal is to match or beat “B”)
E. post WOD recovery