181203 Monday

Day 1
WOD 181203

warm-up – Coach’s Choice

Athlete’s can start @ A1 or A2
A1. 12cal/9cal Assault Bike + 15 dumbbell deadlifts… nte 50/35… rest to 3:00 on timer, then A2
A2. 15cal/12cal row + 15 goblet squats… nte 24kg/16kg… rest to 6:00 on timer, then back to A1, x 3
(A1 @ 0:00, 6:00, 12:00)  ((A2 @ 3:00, 9:00, 15:00))
rest to 22:00 on timer, then B
B. Complete workload @ flow pace… not for time
18-12-6
db g2oh… nte 50/35
wall balls
burpess
C. post WOD recovery