171116 Thursday

Day 4
WOD 171116
Repeat WOD 161128

warm-up – Coach’s Choice

A. 5 x 3 front squats @ 80% 1RM (from 161109)… squat every 3min
3. 3. 3. 3. 3. – 6-8 seated dumbbell shoulder press @ dots
squat @ 0:00, 3:00, 6:00, 9:00, 12:00
rest to 20:00 on timer, then B’s
B1. 3:00 – row/bike for max calories @ 90% effort, rest 1min then B2
B2. 3:00 – max reps db g2oh, alt arms… dumbbells not to exceed 75/50, rest 1min then B3
B3. repeat B1… goal is to match or exceed calorie total from B1
C. post WOD recovery