180305 Monday

Day 1
WOD 180305

warm-up – Coach’s Choice

A. 3 sets @ 90% effort… barbells nte 115/75
5 pull-ups – OR – 5 muscle-ups
7 bjsd… 24”/20”
9 shoulder to overhead
rest to 10:00, then B
B. 3 sets @ 90% effort… barbells nte 135/95
9 burpees to target
7 kb swings… 32kg/24kg
5 ohs – OR – 5 front squats
rest to 20:00, then C
C. 3 sets @ 90% effort… barbells nte 155/105
5 power cleans
7 t2b
9 wall balls
D. post WOD recovery