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181128 Wednesday

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Day 3
WOD 181128

warm-up – Coach’s Choice

A. AMRAP 10:00 @ 90% effort
calories – row/bike/ski
*execute 12 wall balls EMOM, starting @ 0:00
rest to 15:00, then B
B. AMRAP 10:00 @ 90% effort
calories – row/bike/ski
*execute 10 pull-ups – OR – 5 muscle-ups EMOM, starting @ 0:00
C. post WOD – accumulate 5:00 of core holds
D. post WOD recovery

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