Day 2
WOD 161122
warm-up – Coach’s Choice
A. 3 x 1 set @ 90% effort… each set capped @ 60sec with 60sec rest b/t sets
10 shoulder to overhead… barbells not to exceed 135/95
3 rope ascents – OR – 9 pull-up/t2b combo
work @ 0:00, 2:00, 4:00
rest to 10:00 on timer, then B
B. 3 x 1 set @ 90% effort… each set capped @ 60sec with 60sec rest b/t sets
10 db thrusters… dumbbells not to exceed 55/35
7 muscle-ups (bar or ring) – OR – 7 burpee pull-ups
work @ 10:00, 12:00, 14:00
rest to 20:00 on timer, then C
C. 1 set @ max effort… capped @ 10:00
500m row
150 double unders (45 bjsd @ 20”)
50 burpees
D. post WOD body maintenance