210111 Monday

Day 1
WOD 210111

Warm-up – Coach’s Choice

A1. 10 dumbbell deadlifts… rest to 1:00, then A2
A2. 10 high box jumps… rest to 2:00, then A3
A3. AMRAP 30sec – hrpu… rest to 4:00, then back to A1, x 3
(scale up A3 by adding load to push-up)
Rest 5min after round 3, then B
B. AMRAP 14:00 @ 90% effort
20 pull-ups
30 db power snatches… nte 50/35
40 burpees
50 goblet lunges (w/snatch db)
60cal/55cal row or ski
C. post WOD recovery