210830 Monday

Day 1
WOD 210830

Warm-up – Coach’s Choice

A1. 6 loaded squats… Athlete’s Choice… Back, Front or Overhead… rest to top of minute, then A2
A2. 6 single arm db shoulder to overhead each arm… rest to 3:00 on timer, then back to A1, x 4
Rest to 15:00, then B
B. 3 sets @ 80-90% effort
30 kb swings… nte 24kg/16kg
30 med ball step-ups… 24”/20”
30 burpees
C. post WOD recovery