181029 Monday

Day 1
WOD 181029

warm-up – Coach’s Choice

A. CGBP – 7. 5. 3. (week 2)
8 single arm row each arm @ dots… load is athlete’s choice
bench 7’s @ 0:00, bench 5’s @ 3:00, bench 3’s @ 6:00
rest to 10:00 on timer, then B
B. AMRAP 2:00
dumbbell thrusters… nte 50/35
rest to 17:00 on timer, then C
C. 3 sets @ 90% effort
25 kb swings… nte 24kg/16kg
25 burpees
25 t2b
D. post WOD recovery