181002 Tuesday

Day 2
WOD 181002

warm-up – Coach’s Choice

A. Overhead Squats – 9. 7. 5.
30sec forearm plank @ 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 6:00
evens – 6 db g2oh, total reps, alternate arms… load is athlete’s choice
odds – 6-8 single arm row each arm
rest to 20:00 on timer, then C
C. AMRAP 10:00 @ 90% effort
30 double unders (30sec attempts/60 singles)
15 power snatch… nte 75/55
10 pull-ups – OR – 5 bar muscle-ups
D. post WOD recovery