190218 Monday

Day 1 
WOD 190218

warm-up – Coach’s Choice

A1. 3 barbell thrusters @ 33X3 tempo… rest to top of minute, then A2
A2. 5 dumbbell deadlifts @ 30X1 tempo… rest to 3:00 on timer, then back to A1, x 3
(A1 @ 0:00, 3:00, 6:00)
rest to 10:00 on timer, then B
B. EMOM 5:00
50 double unders – OR – 40sec attempts/singles
rest to 20:00 on timer, then C
C. Work @ 90+% effort… capped @ 12:00
24-18-12-6
wall balls
db g2oh… nte 50/35
burpees over db (lateral hops)
D. post WOD recovery