191220 Friday

Day 5
WOD 191220

warm-up – Coach’s Choice

A. 5 x 1 set every 5min… work @ 90% effort
1 rope climb (sub = 5 pull-ups/ring rows)
5 high box jumps
10 unbroken shoulder to overhead… nte 135/95
15 med ball cleans
30 double unders/singles
(work @ 0:00, 5:00, 10:00, 15:00, 20:00)
rest to 27:00 on timer, then B
B. AMRAP 3:00… empty tanks
calories – row/bike/ski
C. post WOD recovery