Day 1
WOD 151109
warm-up – Coach’s Choice
A1. 10 front rack reverse lunges, total reps, rest 30sec then A2
A2. 10 pendlay row, rest 2min then back to A1, x 3… add weight & subtract 2 reps each set (10-8-6)
-rest as needed-
B1. shoulder to overhead cluster – 5. 5. 5. 5, rest 5sec in overhead position @ dots, after 4th set go immediately to B2
B2. 50 wall balls AFAP… perform 3 burpees for every break in wall balls
-rest as needed-
C. 1000m row @ moderate effort… add 7-10sec to your 1K PR pace time
D. post WOD body maintenance
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