181114 Wednesday

Day 3
WOD 181114

warm-up – Coach’s Choice

A. CGBP – 5. 3. 1. (week 2)
6 db single arm strict press @ dots… load is athlete’s choice
bench 5’s @ 0:00, bench 3’s @ 3:00, bench 1’s @ 6:00
rest to 10:00 on timer, then B
B. For time… 1000m row/ski – OR – 1.5mile bike
rest to 20:00 on timer, then C
C. Complete workload for time
21-15-9
shoulder to overhead… nte 135/95
wall balls
t2b/k2e/hkr/abmats
D. post WOD recovery