170410 Monday

Day 1
WOD 170410

warm-up – Coach’s Choice

A. Primary Lift – Back Squat… 3 x 10
lift @ 0:00, 3:00, 6:00
rest to 9:00, then Bs (auxiliary strength)
B1. 10 strict/weighted ring row, rest 30sec then B2
B2. 10 standing dumbbell shoulder press, rest to 12:00 then back to B1, x 3
(B1 @ 12:00, 15:00, 18:00)
rest to 25:00, then C
C. 7:00 workload performed @ 95% effort…
1000m row – OR – 50 calorie AB, then
AMRAP until time expires
30 burpees to target
50 wall balls
D. post WOD stretch