Day 1
WOD 210524
Warm-up – Coach’s Choice
A1. 8 front rack reverse lunges, total reps, alternate legs… rest to top of minute, then A2
A2. 8 dual db shoulder to overhead, start with strict reps before moving to push press/jerks… rest to 3:00, then back to A1, x 3… build loads over 3 sets
@ 10:00 start B
B. 5:00 Test – barbell @ 100% of A
30 ground to overhead
*execute 5 bjsd (24”/20”) every stop or drop of barbell
(This test is for time, capped @ 5:00… goal of test is for you to hold on the barbell for as long as possible… fastest time with least amount of bjsd)
Rest to 20:00, then C
C. 4 sets @ 85% effort… capped @ 12:00
200m run (250m row/ski, x 2 bike erg)
9 kb swings… nte 32kg/24kg
12 burpees over bar (from A/B)… lateral hops/step-overs
D. post WOD recovery
