170710 Monday

Day 1
WOD 170710

warm-up – Coach’s Choice

A. Primary Lift – Thruster
3 x 10, unbroken reps… rest = 200’ farmer’s carry
work @ 0:00, 3:30, 7:00
@ 10:00, go immediately to B
B. EMOM 5:00 
8-10 strict pull-ups/ring row (self-loaded, slow tempo… no external resistance)
rest to 20:00 on timer, then C
C. 3 sets @ 90% effort… barbells nte 95/65… kbs nte 24kg/16kg
15 calorie row/AB
15 kb swings
15 ohs/front squats
D. post WOD recovery