151130 Monday

Day 1
WOD 151130

warm-up – Coach’s Choice

A1. 8 back squats, rest 30sec then A2
A2. hrpu cluster – 5. 5. 5. 5., rest in FLR 5sec @ dots, rest 2min then back to A1, x 3… (A1 = 8, 6, 4… add weight as reps decrease)
-rest as needed-
B. 4 x 500m row @ 90% aerobic effort, rest 2min between sets… rest 2min after 4th set then C
C. AMRAP 3:00 @ remaining effort
burpees to target
D. post WOD body maintenance