191211 Wednesday

Day 3
WOD 191211

warm-up – Coach’s Choice

A1. 5 RFESS each leg @ 30X1 tempo… rest 30sec, then A2
A2. 8 unbroken, strict db curl & press, both arms same time… rest to 3:30, then back to A1, x 3
(A1 @ 0:00, 3:30, 7:00)
rest to 15:00 on timer, then B
B. 1 set @ 90% effort… capped @ 15:00
1500m row/ski
60 db power snatches… 50/35
30 bjsd… 24”/20”
15 pull-ups/ring rows
C. post WOD recovery