190923 Monday

Day 1
WOD 190923
Repeat WOD 170130

warm-up – Coach’s Choice

A1. 20 back squats… unbroken set, maintain controlled tempo… add 5-10# from 190916
A2. rx’d recovery – 4:00 row or AD @ warm-up/cool-down pace
rest to 15:00 on timer, then B
B. 3 sets @ 90% effort
10 t2b
20 overhead lunges – 45/25
12 db thrusters – 50/35
3 bar muscle-ups – OR – 5 jumping ctb pull-ups
30sec wall sit holding one of your dumbbells
C. post WOD body maintenance