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151116 Monday

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Day 1
WOD 151116

warm-up – Coach’s Choice

A. 3 x 3 front squats @ 33X3 tempo… squat @ 0:00, 3:00, 6:00… perform 30sec SB each side during rest periods
B. 3 x 6 push press with 3sec hold at full extension each rep… press @ 10:00, 13:00, 16:00… perform 30sec SB each side during rest periods
C. 5 sets @ 85% effort
15 kb sdhp – 24kg/16kg
8 goblet walking lunges, total steps
60sec FLR
D. post WOD body maintenance

 

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