211108 Monday

Day 1
WOD 211108

Warm-up – Coach’s Choice

A. 1 set every 3min, x 5… barbell loads should allow for unbroken reps for as many sets as possible
250m row
12 lunges… no load
7 barbell strict press
Rest 5min after 5th set, then B
B. Complete workload @ 80-90% effort, not for time… starting barbell load nte 225/155… 15:00 cap
15. 12. 9. 6. 3.
Deadlifts*
High box jumps w/step-down
Strict pull-ups/ring row
(30sec FLR @ dots)
*add 10# – 20# to deadlift each set
C. post WOD recovery