210719 Monday

Day 1
WOD 210719

Warm-up – Coach’s Choice

A. On a 20:00 running clock, complete the workload listed below…
20. 15. 10. 5. – Unbroken Barbell Thrusters
Farmer’s carry + 30sec FLR @ dots… (farmer’s carry from loading dock, go left to curb and back)
@ 20:00 on timer, start B
B. AMRAP 10:00 @ 80-90% effort
5 pull-ups
10 push-ups
15 air squats
20 double unders (50 singles)
C. post WOD recovery