191104 Monday

Day 1
WOD 191104

warm-up – Coach’s Choice

A1. 10 strict press… rest 30sec, then A2
A2. 10 dumbbell deadlifts… 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. 2:00 – max wall balls
rest to 15:00 on timer, then C
C. 3 sets @ 85-90% effort
25 bjsd… nte 24”/20”
14 db g2oh… nte 50/35
30cal row/ski – OR – 20cal bike
D. post WOD recovery