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200309 Monday

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Day 1
WOD 200309

warm-up – Coach’s Choice

(For the “A” segment, hold a db with extended arm in side bridge, and put a bumper plate on your back for the FLR)
A1. 60sec SB (R)… rest 30sec, then A2
A2. 60sec SB (L)… rest 30sec, then A3
A3. 60sec FLR… rest to 5:00 on timer, then B
B. 5 x 20 unbroken kb swings (24kg/16kg)… work @ 5:00, 7:00, 9:00, 11:00, 13:00
rest to 20:00 on timer, then C
C. AMRAP 10:00 @ 90% effort
250m row/ski
12 med ball step-ups… (20/14) 24”/20”
7 clean to overhead… 115/75
D. post WOD recovery

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