Day 1
WOD 191111
warm-up – Coach’s Choice
A1. 8 strict/weighted pull-up – OR – ring row… rest 30sec, then A2
A2. 8 dumbbell step-ups, total reps, alternate legs… 2 risers or bumpers… 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 kb swings… nte 24kg/16kg
rest to 17:00 on timer, then C
C. 1 set @ high intensity… capped @ 12:00
50cal row/ski
40 wall balls
30 shoulder to overhead… nte 115/75
20 bjsd… nte 24”/20”
10 burpee pull-ups
D. post WOD recovery
