200803 Monday

Day 1
WOD 200803

Warm-up – Coach’s Choice

A1. 6 TGU, total reps, alternate arms… rest 30sec, then A2
A2. 8 renegade row (push-up + row(L) + row(R))… rest 30sec, then A3
A3. 10 goblet squats… back to A1 @ 5:00, x 3
Rest to 18-20 on the timer, then B
B. 3 sets @ 90% effort
500m row/ski – OR – 25cal bike
12 alternating db hang clean & jerks… nte 50/35
24 wall balls
30sec FLR
C. post WOD recovery