180723 Monday

Day 1
WOD 180723

warm-up – Coach’s Choice

A. 1 set every 2:30 for 4 total sets… (0:00, 2:30, 5:00, 7:30)
1 power clean + 8 push press + 60sec FLR… (focus is on 8 push press… build bar each set)
rest to 14:00 on timer, then B
B. 5 sets @ 90% effort
250m/200m row
20 overhead lunges, total reps, alternate legs (not walking)… nte 45# bumper plate
50 double unders (45sec attempts/singles)
10 pull-ups
30sec wall sit
C. post WOD recovery