160801 Monday

Day 1
WOD 160801

warm-up – Coach’s Choice

A. EMOM 5:00 – 5 shoulder to overhead…
-add 5-10lb each minute
-subtract 1 rep each set (5, 4, 3, 2, 1)
-start with strict press, then move to push press/jerk
@ minute 6:00 on timer, start B
B. 8 x 20sec row sprint @ 100% effort, rest 1:40 b/t sets
rest to 25:00 on timer, then C
C. AMRAP 5:00 @ high intensity
30 burpees
50 wall balls
D. post WOD body maintenance