Day 1
WOD 220110
Warm-up – Coach’s Choice
A1. 6 goblet split squats each leg… rest to top of minute, then A2
A2. AMRAP 30sec – strict/weighted pulling reps… rest to 3:00, then back to A1, x 4
Rest 3:00 after 4th set, then B
B. AMRAP 3:00 @ 90% effort
150m row/ski
9 bjsd/step-ups… 24”/20”
6 clean & jerks… nte 115/75
Rest 2min, then C
C. AMRAP 3:00 @ 90% effort
25 double unders/50 singles
8 wall balls
4 db power snatch… nte 75/50
Rest 2min, then D
D. AMRAP 5:00 @ testing effort
150m row/ski
9 bjsd/step-ups… 24”/20”
6 clean & jerks… nte 115/75
25 double unders/50 singles
8 wall balls
4 db power snatch… nte 75/50
E. post WOD recovery
