Day 2
WOD 171107
warm-up – Coach’s Choice
A1. half-kneeling single arm shoulder press… load w/kb or db… 6-8 reps each arm… no rest b/t arms… no rest b/t A1 & A2
A2. 20 abmat sit-ups… 30sec, then A3
A3. single arm ring row… 8-10 reps each arm… no rest b/t arms… rest 1min, then back to A1, x 3
rest to 14:00 on timer, then B
B. EMOM 6:00
10 db g2oh (total reps) + 30sec wall sit w/db… db’s nte 50/35
rest to 22:00 on timer, then C
C. complete workload @ high intensity
9. 6. 3.
front squats… nte 115/75
wall climbs (x2 hrpu)
perform 7 t2b/k2e/hkr/abmats @ dots
D. post WOD recovery
