181105 Monday

Day 1
WOD 181105

warm-up – Coach’s Choice

A. Overhead Squats – 5. 3. 1. (week 1)
60sec easy spin – row/bike/ski
squat 5’s @ 0:00, squat 3’s @ 3:00, squat 1’s @ 6:00
rest to 10:00 on timer, then B
B. AMRAP 2:00 @ max effort
4 db power snatches… total reps… alternate arms… nte 50/35
8 wall balls
rest to 17:00 on timer, then B
B. 3 sets @ 90% effort
15 pull-ups
15 burpees
15 squat cleans… nte 115/75
C. post WOD recovery