171017 Tuesday

Day 2
WOD 171017

warm-up – Coach’s Choice

A. Primary Lift – Front Squat… build bar each set… squat every 3min
15. 12. 9. 6.
2 tgu @ dots
(0:00, 3:00, 6:00, 9:00)
rest to 12:00 on timer, then B
B. EMOM 6:00
evens – AMRAP 30sec… strict pull-ups/ring rows
odds – AMRAP 30sec… strict push-ups
rest to 23:00 on timer, then C
C. AMRAP 7:00 @ 90% effort… barbells nte 75/55
30 double unders
15 g2oh
D. post WOD recovery