201012 Monday

Day 1
WOD 201012

Warm-up – Coach’s Choice

A. 10. 8. 6. 4. – Back Squat… squat every 3min
AMRAP 30sec  - strict ring row @ dots
@ 12:00, start B
B. 750m row/ski @ 80-90% effort… capped @ 4:00
Rest to 20:00, then C
C. 3 sets @ 90% effort… capped @ 12:00 (WOD courtesy of Coach McShawn)
8 alt DB hang squat clean thrusters… nte 50/35
5 burpee muscle-ups – OR – 8 Burpee Pull-ups (CTB/Chin over bar/Jumping)
200m run
D. post WOD recovery