190121 Monday

Day 1
WOD 190121

warm-up – Coach’s Choice

A1. 6 front rack lunges… rest 30sec, then A2
A2. AMRAP 30sec – strict/weighted push-ups… rest 30sec, then A3
A3. 20 unbroken kb swings… rest to 4:30 on timer, then back to A1, x 3… (A1 @ 0:00, 4:30, 9:00)
rest to 17:00 on timer, then B
B. 3 sets @ 90% effort… capped @ 13:00
500m/450m row/ski – OR – 25cal/20cal bike
21 db shoulder to overhead… nte 50/35
12 pull-ups
C. post WOD core holds… accumulate 5:00 of core holds