Day 1
WOD 210913
Warm-up – Coach’s Choice
A1. 6 barbell push press… rest to top of minute, then A2
A2. AMRAP 30sec – strict pulling reps… ring row/pull-up/ring mu… rest to 3:00, then back to A1, x 4
Rest 3min after 4th set, then B
B. WOD 2 – August FNL
Complete workload for time… 15:00 cap
400m run
60 empty barbell back squats
400 run
30 front squats… 75/55
400m run… you must be out the door by 12:00!!
15 overhead squats*… 95/65
*if you cannot overhead squat, or the load is not appropriate… use PVC or empty barbell… execute 15 overhead squats at the lighter load… or 16 overhead reverse lunges
C. post WOD recovery
