170918 Monday

Day 1
WOD 170918

warm-up – Coach’s Choice

A. Primary Lift – Barbell Thruster… working out of racks is acceptable!
5. 3. 1. 1. 
2 tgu @ dots… work every 3min (0:00, 3:00, 6:00, 9:00)
rest to 15:00 on timer, then B
B. 4 sets @ 90% effort… barbells not to exceed 115/75
15 deadlifts
12 shoulder to overhead
9 burpees 
6 pull-ups/jpu/ring rows – OR – 3 ring muscle-ups
30sec wall sit b/t sets
C. post WOD recovery