220314 Monday

Day 1
WOD 220314

Warm-up – Coach’s Choice

A1. 5 front squats… rest to top of the minute, then A2
A2. 5 dual dumbbell shoulder to overhead… rest to 3:00, then back to A1, x 4
Rest 3min after 4th set, then B
B. 1 set @ 90% effort… 15min cap
50 bjsd/step-ups… 24”/20”
30 alternating db hang clean & jerks… 50/35
100 double unders/singles
30 power cleans… 95/65
50 wall balls
100 double unders/singles
C. post WOD recovery