Day 1
WOD 220613
Warm-up – Coach’s Choice
A1. 8 loaded squats… athlete’s choice… rest to top of minute, then A2
A2. 8 dual db curl & press (both arms same time)… rest to 3:00, then back to A1, x 4
Rest additional 3min after 4th set, then B
B. AMRAP 3:00 @ 90% effort
250m row
6 devil’s press… dbs nte 50/35 each hand
10 bjsd… nte 30”
Rest 3min, then C
C. AMRAP 3:00 @ 90% effort
250m row
10/10 db hang clean & jerks
15 t2b
Rest 3min, then D
D. AMRAP 3:00 @ 90% effort
250m row
10 renegade rows… athlete’s choice
Wall balls until time expires
E. post WOD recovery
