Day 1
WOD 220516
Warm-up – Coach’s Choice
A. 1 set every 3min, x 5… build your bar as you go
Choose a sprint:
Run to curb & back, or…
8cal/6cal Assault Bike, or…
10cal/8cal row
+
3 heavy squat cleans
Rest additional 3min after 5th set, then B
B. AMRAP 5:00 @ 90% effort
Alternating single arm devil’s press… nte 50/35
Rest 2min, then C
C. AMRAP 5:00 @ 90% effort
3 pull-ups
6 push-ups
9 air squats
D. post WOD recovery