161010 Monday

Day 1
WOD 161010

warm-up – Coach’s Choice

A. 15:00 workload… 5 x 5 deadlifts, all 5 sets @ finishing weight from 161006
5. 5. 5. 5. 5. – 30sec FLR + 5 high box jumps @ dots
rest to 20:00 on timer, then B
B. 1 set @ 90% effort… capped @ 10:00
100 air squats
75 double unders (x2 singles)
50 burpees
25 shoulder to overhead… barbells not to exceed 95/65
12 db g2oh, total reps, alt arms… dumbbells not to exceed 65/45
C. post WOD body maintenance