170619 Monday

Day 1
WOD 170619

warm-up – Coach’s Choice

A1. 3 back squats @ 33X1… loaded @ warm-up weight… rest to top of minute, then A2
A2. 10 single leg deadlifts loaded @ warm-up weight, total reps, alt legs (load w/kb or db)
(A1 @ 0:00, 3:00, 6:00)
rest to 9:00, then B
B. Use 4 sets to test 3RM back squat… squat @ 9:00, 12:30, 16:00, 19:30
rest to 25:00 on timer, then C
C. AMRAP 5:00 @ 90% effort
10 db g2oh, total reps, alt arms… nte 50/35
10 burpee pull-ups
D. post WOD walk & stretch