181008 Monday

Day 1
WOD 181008

warm-up – Coach’s Choice

A. CGBP – 8. 6. 4. (week 1)
10 deficit reverse lunges, total reps, alternate legs… load is athlete’s choice
bench 8’s @ 0:00, bench 6’s @ 3:00, bench 4’s @ 6:00
rest to 10:00 on timer, then B
B. EMOM 6:00
evens – 10 strict & unbroken dumbbell curl & press… load is athlete’s choice
odds – forearm plank
rest to 21:00 on timer, then C
C. Complete workload for time
15-12-9
dumbbell thrusters… nte 35/20
burpee box jumps… nte 24”/20”
D. post WOD recovery