180820 Monday

Day 1
WOD 180820

warm-up – Coach’s Choice

A. Front Squat – 3. 2. 1. 3. 2. 1.
8 bjsd @ dots… nte 30”… squat @ 0:00, 3:00, 6:00, 9:00, 12:00, 15:00
(this is a wave load… second set of 3, 2, 1 should be heavier than first)
rest to 21:00 on timer, then B
B. EMOM 12:00
@ 21:00, 25:00, 29:00 – 15 kb swings… nte 32kg/24kg
@ 22:00, 26:00, 30:00 – 15 t2b/k2e/hkr/abmats
@ 23:00, 27:00, 31:00 – 15 goblet squats
@ 24:00, 28:00, 32:00 – 15 hrpu
C. post WOD recovery