Day 1
WOD 171127
warm-up – Coach’s Choice
A1. 5-7 cgbp @ 30X1 tempo… rest 30sec, then A2
A2. 10 dumbbell deadlifts… rest to 3:00, then back to A1, x 3
(0:00, 3:00, 6:00)
rest to 10:00 on timer, then B’s
B1. wall ball cluster – 8. 8. 8. 8. 8., rest 10sec @ dots & in-between B1 & B2
B2. pull-up/jpu/ring row cluster – 5. 5. 5. 5. 5, rest 10sec @ dots, rest 2min, then back to B1, x 2
(B2 muscle-up cluster – 2. 2. 2. 2. 2, rest 10sec @ dots)
rest to 25:00 on timer, then C
C. AMRAP 7:00 @ 90% effort
35 double unders
9 thrusters… nte 95/65
D. post WOD recovery
