Day 1
WOD 211101
Warm-up – Coach’s Choice
A. 1 set every 3min, x 3… increase loading each set
Back squat**(set 1 = 15, set 2 = 10, set 3 = 5)
8 high box jumps
6-8 strict dual dumbbell curl & press
Rest 3min after 3rd set, then B
B. AMRAP 3:00 @ 90% effort
Clean & jerks… nte 135/95
Rest 2min, then C
C. AMRAP 3:00 @ 90% effort
Row – calories
Rest 3min, then D
D. 7:00 Workload – Partition as Desired
Total reps from B
Total calories from C
+
Burpees until time expires
E. post WOD recovery