160822 Monday

Day 1
WOD 160822

warm-up – Coach’s Choice

A. create a linear progression for the thruster, by increasing weight each set as reps descend… objective is to maintain safety and no failed reps… workload is capped @ 16:00… this workload is not for time
10-8-6-4-2
thruster… perform 200’ farmer’s carry + 30sec FLR after each set
rest to 21:00 on timer, then B
B. 3 sets @ high intensity
500m row
10 burpees over erg
20 db g2oh, total reps, alt arms
C. post WOD body maintenance