190114 Monday

Day 1
WOD 190114

warm-up – Coach’s Choice

A1. 8 x AMRAP 30sec – 3-5 burpees + max jump rope reps… rest 30sec b/t sets… rest to 10:00 on timer, then A2
A2. 8 x 30sec row… rest 30sec b/t sets… athletes can start @ A1 or A2
rest to 23:00 on timer, then B
B. AMRAP 7:00 @ 90% effort
20 db g2oh, total reps, alternate arms… nte 50/35
7 pull-ups – OR – 3 bar muscle-ups
C. post WOD recovery… 3-5 min upper body stretching