190916 Monday

Day 1
WOD 190916
Repeat WOD 170123

warm-up – Coach’s Choice

A1. 20 back squats… unbroken set, maintain controlled tempo… add 5-10# from 190909
A2. rx’d recovery – 4:00 row or Assault Bike @ warm-up/cool-down pace
rest to 15:00 on timer, then B
B. complete workload @ high intensity… barbells @ 100% of “A1”
9-7-5
deadlifts
pull-ups
burpees over bar
rest to 25:00 on timer, then C
C. 1 set @ 90% effort
1250m row + 60sec FLR
D. post WOD body maintenance