170515 Monday

Day 1
WOD 170515

warm-up – Coach’s Choice

A1. Primary Lift – Push Press sets 1 & 2, Shoulder to Overhead sets 3 & 4
set 1 – 12 reps, set 2 – 9 reps, set 3 – 6 reps, set 4 – 3 reps
no rest b/t A1 & A2
A2. 150m row – OR – 10cal assault bike… back to A1 @ 4:00, 8:00, 12:00
@ 15:00 on timer, start B
B. EMOM 5:00 – 10 heavy kb swings + FLR until :50
rest to 23:00 on timer, then C
C. AMRAP 7:00 @ 80-90% effort                
10 wall balls
10 burpees
D. post WOD stretch