190415 Monday

Day 1
WOD 190415

warm-up – Coach’s Choice

A1. 4 front rack lunges… rest to top of minute, then A2
A2. 6 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 to 10:00 on timer, then B
B. EMOM 5:00
10 strict dumbbell curl & press + forearm plank to top of each minute
rest to 20:00 on timer, then C
C. 3 sets @ 90% training effort… capped @ 12:00
25cal row/bike/ski
20 wall balls
15 t2b
10 burpees
D. post WOD recovery