171009 Monday

Day 1
WOD 171009

warm-up – Coach’s Choice

A. Primary Lift – Front Squat… build bar each set… squat every 3min
20. 15. 10. 5. 
12 single arm dumbbell push press @ dots (6 each arm)
(0:00, 3:00, 6:00, 9:00)
rest to 12:00, then B
B. EMOM 5:00
40sec row or bike @ 90% aerobic effort
rest to 20:00 on timer, then C
C. 3 sets @ 80%, 85%, 90% effort
20 bjsd – 24”/20”
15 heavy American kb swings
10 burpees
30sec FLR
D. post WOD recovery