170118 Wednesday

Day 3
WOD 170118

warm-up – Coach’s Choice

A. EMOM 20:00
1) 10-15 ghd sit-ups (20 abmats)
2) 10 deficit reverse lunges… load w/dumbbells
3) 10-15 back/hip extensions
4) 10 step-ups… load w/dumbbells
rest to 25:00 on timer, then B
B. 3 sets @ 90% effort
6 tgu… load not to exceed 55/35 (total reps, alt arms)
12 Russian kb swings… 32kg/24kg
24 air squats
30sec FLR
C. post WOD body maintenance