170803 Thursday
Day 4WOD 170803
August 2017
170802 Wednesday
Day 3WOD 170802 warm-up – Coach’s Choice A1. 8 squats @ strict 3010 tempo (athlete’s choice – back, front, overhead), rest to top of minute, then A2A2. 10 dumbbell deadlifts @ strict 20X1 tempo… rest to 3:00 on timer, then back to A1, x 3 (A1 @ 0:00, 3:00, 6:00)rest to 10:00 on timer, then BB.
170801 Tuesday
Day 2WOD 170801 warm-up – Coach’s Choice A. EMOM 8:00evens – 8 dumbbell chest press @ 30X1 tempoodds – 150m rowrest to 10:00, then BsB1. 6-8 single arm row each arm… rest 30sec, then B2B2. 10 RFESS each leg @ 30X1 tempo, no external load… rest 30sec, then back to B1, x 3when timer gets
