181113 Tuesday

Day 2
WOD 181113
 
warm-up – Coach’s Choice

A. Overhead Squats – 5. 3. 1. (week 2)
30sec jump rope @ dots
squat 5’s @ 0:00, squat 3’s @ 3:00, squat 1’s @ 6:00
rest to 12:00 on timer, then B
B. AMRAP 18:00 @ 80-90% effort
20cal – Athlete’s Choice
15 goblet squats… nte 32kg(70#)/24kg(55#)
10 burpee pull-ups
C. post WOD recovery