190909 Monday

Day 1
WOD 190909
Repeat WOD 170116

warm-up – Coach’s Choice

A1. 20 back squats… unbroken set, maintain controlled tempo… add 5-10# from 190902
A2. rx’d recovery – 4:00 row or AD @ warm-up/cool-down pace
rest to 15:00 on timer, then B
B. AMRAP 6:00 @ 80-90% effort… barbells not to exceed 95/65
5 strict press
10 t2b/k2e/hkr
15 bjsd/step-ups… boxes not to exceed 24”
rest 3min, then C
C. AMRAP 6:00 @ 80-90% effort
5 squat cleans
10 deadlifts
15 wall balls
D. post WOD body maintenance