Day 1
WOD 220919
Warm-up – Coach’s Choice
A1. 8-10 RFESS each leg, rest :30 then A2
A2. 8-10 Dips (ring, box, bench, supported/unsupported, rest :30 then A3
A3. :30 Inversion hold
Rest to 4:00 then back to A1 x 3
Rest and additional 3:00, then B
B. Grip Strength
2:00 plate pinch carry
2:00 burpee + plate g2oh
2:00 rest
1:30 plate pinch carry
1:30 plate Russian twists
1:30 rest
1:00 plate pinch carry
1:00 plate squat hops
1:00 rest
:30 plate pinch carry
:30 pull-ups/ring rows
C. post WOD recovery
