181204 Tuesday

Day 2
WOD 181204

warm-up – Coach’s Choice

A. EMOM 6:00
evens – 8-10 front rack lunges
odds – 8-10 strict dumbbell curl & press (both arms same time)
rest to 10:00, then B
B. AMRAP 3:00 @ 90% effort… do not exceed 30 reps
ground to overhead @ 100% of “A” front rack lunge weight
rest to 18:00 on timer, then C
C. 12:00 workload @ 80-90% effort
1500m row/ski – OR – 2mile Assault Bike
AMRAP until time expires
5 t2b
10 kb swings… nte 16kg
15 double unders/singles
D. post WOD recovery