191119 Tuesday

Day 2
WOD 191119

warm-up – Coach’s Choice

A1. 6 strict/weighted pull-up – OR – ring row… rest 30sec, then A2
A2. 6 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. 5:00 – max bjsd (24”/20”)
rest to 20:00 on timer, then
C. 1 set @ max effort
500m row/ski
30 clean to overhead… nte 95/65
D. post WOD recovery