Day 1
WOD 210308
Warm-up – Coach’s Choice
A1. 8 dual db front rack lunges… rest to top of minute, then A2
A2. AMRAP 30sec – strict/weighted pulling reps… rest to top of minute, then A3
A3. 8 dual db single leg step-ups each leg (2 risers/3 bumpers)… rest to top of minute, then A4
A4. 8 dual db shoulder to overhead… rest to 6:00 on timer, then back to A1, x 3 (A1 @ 0:00, 6:00, 12:00)
Rest to 20:00, then B
B. Work @ 90%… 10:00 cap
100 wall balls
50 db power snatches… nte 50/35
25 burpees
Partition as desired
C. post WOD recovery
