Day 1
WOD 210628
Warm-up – Coach’s Choice
RedShed Test 1
A. Build Complex, 1 set every 90sec, x 5
1 deadlift + 1 power clean + 1 front squat + 1 push jerk
All movements within complex must be performed as separate movements, with specific pause b/t movements.
Rest 5min after 5th set, reduce barbell to 90% of heaviest successful lift of “A”
B. Complete workload for time
5. 3. 1. 1. 3. 5
Squat Clean Thrusters
6 pull-ups + 8 bjsd @ dots
Level 1 – jumping pull-ups + med ball step-ups or bjsd @ 20”
Level 2 – chin over bar pull-ups + bjsd @ 20” or 24”
Level 3 – chest to bar pull-ups + bjsd @ 24” or 30”
ShedKicker – unbroken ctb pull-ups + bjsd @ 30”
C. post WOD recovery
