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171003 Tuesday

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Day 2
WOD 171003

warm-up – Coach’s Choice

A. cgbp – build to ~1RM
5. 4. 3. 2. 1. 
work every 3min, and perform 12 single leg RDL @ dots (6 each leg… load opposite arm w/db/kb)
(0:00, 3:00, 6:00, 9:00, 12:00)
rest to 18:00 on timer, then B
B. 1 set @ testing effort!  Workload capped @ 14:00
100cal/80cal row – OR – 100cal/80cal Assault Bike
100 wall balls
C. post WOD recovery

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