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171114 Tuesday

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Day 2
WOD 171114

warm-up – Coach’s Choice

A. 3 sets @ 80% effort
10 strict db curl & press… both arms at same time… do not put dumbbells down until you reach 10 reps
60sec forearm plank
rest to 15:00 on timer, then B
B. CFG Open WOD 15.5… Complete workload for time
27-21-15-9
row calories
barbell thrusters… nte 95/65
C. post WOD recovery

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