171002 Monday

Day 1
WOD 171002

warm-up – Coach’s Choice

A. 5 sets @ 70-75% effort
150m/100m row – OR – 30sec AB
8 db curl & press @ light load
8 rower pike-ups – OR – 8 t2b
rest to ~15:00 on timer, then B
B. Conditioning Test – “Helen”
3 rounds for time of:
400m run
21 American kb swings – 24kg/16kg
12 pull-ups
(these are rx’d loads as written by CrossFit… scale accordingly)
C. Required Recovery
Repeat “A” – 3 sets @ recovery pace
D. post WOD recovery