180416 Monday

Day 1
WOD 180416

warm-up – Coach’s Choice

A1. 8 back squats @ 21X1 tempo… rest 30sec, then A2
A2. 4 tgu… total reps, alt arms, moderate load… no rest b/t A2 & A3
A3. 60sec FLR… rest to 4:00 on timer, then back to A1, x 4
(A1 @ 0:00, 4:00, 8:00, 12:00)
rest to 20:00 on timer, then B
B. On a continuous running clock… perform workload @ 90% effort
2:00 – wall sit
2:00 – db g2oh… nte 50/35
2:00 – burpees
2:00 – step-ups (24”/20”)
2:00 – row/bike/ski
C. post WOD recovery