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161108 Tuesday

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Day 2
WOD 161108

warm-up – Coach’s Choice

A. front squat progression…start @ 90-100% 10RM… build bar each set
squat @ 0:00, 4:00, 8:00, 12:00
10. 8. 6. 4. – 6-8 dumbbell chest press @ dots (moderate load)
rest to 20:00 on timer, then B
B. AMRAP 10:00 @ high intensity
1000m row
150 double unders – OR – 30 burpees
30 pull-ups – OR – 10 muscle-ups
C. post WOD body maintenance

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