201109 Monday

Day 1
WOD 201109

Warm-up – Coach’s Choice

A. 12. 9. 6. 3. – Unbroken Barbell Thrusters… build as you go… thruster every 3min
20 golfer’s bends @ dots
Rest to 15:00, then B
B. 3 sets @ 90% effort
15 pull-ups – OR – 7 muscle-ups
10/10 single arm db shoulder to overhead… nte 50/35
25 bjsd… nte 24”
500m row/ski
C. post WOD recovery