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181015 Monday

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Day 1
WOD 181015

warm-up – Coach’s Choice

A. Overhead Squats – 8. 6. 4. (week 2)
60sec easy row/bike/ski @ dots
squat 8’s @ 0:00, squat 6’s @ 3:00, squat 4’s @ 6:00
rest to 12:00 on timer, then B
B. AMRAP 18:00 @ 80-90% effort
15 bjsd… nte 24”/20”
12 shoulder to overhead… nte 115/75
9 t2b/k2e/hkr/abmats
C. post WOD recovery

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