200810 Monday

Day 1
WOD 200810

Warm-up – Coach’s Choice

A1. 3 barbell thrusters… rest to top of minute, then A2
A2. AMRAP 60sec – strict pulling reps (ring row/pull-ups/muscle-ups)… rest to 3:00, then back to A1, x 4
Rest to 12:00, then B
B. 1:00 – max calories on apparatus of choice
Rest to 18:00, then C
C. AMRAP 14:00 @ 90% effort
Calories from “B”
5/5 db hang clean & jerks… nte 50/35
8 t2b/hkr/ghd sit-ups
D. post WOD recovery