190211 Monday

Day 1
WOD 190211

warm-up – Coach’s Choice

A1. 5 cgbp @ 30X1 tempo… rest to top of minute, then A2
A2. 6-8 dumbbell single arm row each arm… rest to 3:00 on timer, then back to A1, x 3
(A1 @ 0:00, 3:00, 6:00)
rest as needed, then B
B. AMRAP 15:00 @ 80-90% effort
9 db thrusters… nte 50/35
15 pull-ups
21cal – row/bike/ski
C. post WOD recovery