210901 Wednesday

Day 3
WOD 210901

Warm-up – Coach’s Choice

A1. @ 0:00, 0:20, 0:40 – execute 5 pull-ups (ring rows, jumping, kipping)… rest to 2:00 on timer, then A2
A2. 4 rounds – Tabata bottom to bottom squats… rest 2min after 4th set of tabata, then back to A1, x 2
Rest 5min after the A’s, then B
B. AMRAP 5:00 @ 90% effort
15 deadlifts… nte 135/95
15 hrpu
Rest 1min, then C
C. AMRAP 5:00
15 shoulder to overhead… nte 95/65
15 bjsd/step-ups… nte 24”/20”
D. post WOD recovery