180924 Monday

Day 1
WOD 180924

warm-up – Coach’s Choice

A. Overhead Squats – 9. 7. 5.
15 abmat sit-ups @ dots
squat 9’s @ 0:00, squat 7’s @ 3:00, squat 5’s @ 6:00
rest to 10:00 on timer, then B
B. EMOM 5:00
1-5 wall climbs – OR – 10-15 hrpu
@ 15:00 on timer, start C
C. EMOM 5:00
25-50 double unders – OR – 30-40sec attempt/singles
rest to 25:00 on timer, then D
D. 3 sets for time
15 kb swings… nte 32kg/24kg
15 burpees
E. post WOD recovery