201207 Monday

Day 1
WOD 201207

Warm-up – Coach’s Choice

A1. 10 dual dumbbell deadlifts… rest to top of minute, then A2
A2. 10 barbell strict press (no racks… subtract 2 reps each set)… rest to 3:00 on timer, then back to A1, x 4
(A1 @ 0:00, 3:00, 6:00, 9:00)
@ 12:00, start B
B. 100 air squats for time
Rest to 20:00 on timer, then C
C. 3 sets @ 90% effort
10/10 db hang clean & jerks… nte 50/35
15cal row/bike/ski
20 burpees
D. post WOD recovery