151123 Monday

Day 1
WOD 151123

warm-up – Coach’s Choice

A1. 10 back rack reverse lunges (static), total reps, alt legs… rest ~1min then A2
A2. 10 push press… rest ~2min then back to A1, x 3… subtract 2 reps each round and load accordingly
(A1 @ 0:00, 4:00, 8:00)… (A2 @ 1:30, 4:30, 9:30)
-rest as needed-
B1. 60sec SB, rest 15sec then B2
B2. 60sec FLR, rest 15sec then B3
B3. 60sec SB
-rest as needed-
C. CFG Open WOD 14.1
AMRAP 10:00
30 double unders
15 ground to overhead – 75/55
(there was no official scaled version of this WOD… we can go 90 singles or 30 du attempts… coach’s call)
D. post WOD body maintenance

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