211004 Monday

Day 1
WOD 211004

Warm-up – Coach’s Choice

A1. 5 back squats… rest to top of minute, then A2
A2. 8 dual dumbbell bent row… rest to top of minute, then A3
A3. 10 high box jumps… rest to 4:00, then back to A1, x 3
Rest to 15:00, then B
B. Complete workload @ 90% effort… 15:00 cap
30-20-10-20-30
Hrpu
Alternating db hang power snatches… nte 50/35
Wall balls
*execute 30 double unders / 50 singles after each round of work
C. post WOD recovery