170424 Monday

Day 1
WOD 170424

warm-up – Coach’s Choice

A1. @ 0:00, 5:00, 10:00, 15:00… 8 back squats @ 20X1 tempo (primary lift)
A2. @ 1:30, 6:30, 11:30, 16:30… 8 single arm row, each arm
A3. @ 3:00, 8:00, 13:00, 18:00… 4 turkish get-ups, total reps, alt arms
rest to 24:00 on timer, then B
B. AMRAP 8:00 for best score of:
Level 1                                Level 2                                Level 3 (M-American/W-Russian)
15 hrpu                                10 ring dips                        6 ring muscle-ups
10 kb swings (n-t-e 16kg)      10 kb swings @ 24kg           10 kb swings @ 32kg
10 goblet squats                   10 goblet squats                 10 goblet squats
5 bjsd/step-ups (n-t-e 20”)   5 bjsd @ 24”                       5 bjsd @ 30”
C. post WOD stretch