170703 Monday

Day 1
WOD 170703
Repeat WOD 170328

warm-up – Coach’s Choice
(Testing Make-up Day… use “A” portion to make-up a test you missed)

A1. 10 strict standing shoulder press w/dumbbells… rest 30sec then A2
A2. 10 pistols, total reps, alt legs (30 air squats)… rest 30sec then A3
A3. 60sec FLR… rest 1min, then back to A1, x 3
rest to 20:00 on timer, then B
B. AMRAP 10:00 @ 80-90% effort
2 stone to shoulder
2 rope ascents (5 climbs to standing)
5 high box jumps
C. post WOD stretch