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180709 Monday

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Day 1 
WOD 180709

warm-up – Coach’s Choice

A. Front Squats – 10. 8. 6. 4. 
6 single arm dumbbell push press (each arm) @ dots… squat every 3min
(0:00, 3:00, 6:00. 9:00)
rest to 15:00 on timer, then B
B. 3 sets, each @ 90% effort… 30sec SB each side b/t sets
20 unbroken kb swings… nte 32kg/24kg
20 bjsd… nte 20”
20 t2b/k2e/hkr
C. post WOD recovery

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