Day 1
WOD 210802
Warm-up – Coach’s Choice
A1. 6-8 RFESS each leg (loaded… use the benches)… rest 30sec, then A2
A2. 6-8 push-ups @ 32X2 tempo (loading optional)… rest to 3:00, then back to A1, x 3
@ 10:00, start B
B. 50 pull-ups AFAP in sets of 5 unbroken reps at a time (ctb, chin over bar, or jumping)… immediately upon completion of 50 reps, execute 60sec FLR
Rest to 20:00, then C
C. 3 sets @ 90% effort… 10:00 cap
400m row/ski/bike erg(x2)
1 squat clean
2 front squats
3 shoulder to overhead
6 burpees over bar
Set 1 – barbells nte 95/65
Set 2 – barbells nte 125/85
Set 3 – barbells nte 155/105
D. post WOD recovery
