210922 Wednesday

Day 3
WOD 210922

Warm-up – Coach’s Choice

A1. 8 dual dumbbell deadlifts… rest to top of minute, then A2
A2. 1 squat clean thruster + 2 thrusters… no rest b/t A2 & A3
A3. 30sec side bridge each side… rest to 3:30, then back to A1, x 3
Rest to 15:00 on timer, then B
B. AMARP 6:00 @ 90% effort
15 wall balls
10 alternating single arm devil’s press… nte 50/35
Rest 3min, then C
C. AMRAP 6:00 @ 90% effort
10 sdhp… nte 95/65
15 bjsd – OR – 16 med ball step-ups… @ 24”/20”
D. post WOD recovery