180326 Monday

Day 1
WOD 180326

warm-up – Coach’s Choice

Athletes can start @ A or C, but must switch accordingly
A. 1 set every 2min for 4 total sets… (0:00, 2:00, 4:00, 6:00)
150m/100m row + 10 burpees
rest to 10:00 on timer, then B
B. EMOM 9:00
1) 10 bjsd… 24”/20”
2) 6 unbroken power cleans… nte 135/95
3) 10 pistols – OR – 20 air squats
rest to 22:00 on timer, then C
C. 1 set every 2min for 4 total sets… (22:00, 24:00, 26:00, 28:00)
10cal/7cal Assault Bike + 10 burpees
D. post WOD recovery