191227 Friday

Day 5
WOD 191227

warm-up – Coach’s Choice

A1. 5/5 single arm dumbbell press… go strict for as long as you can… build as you go… rest 30sec, then A2
A2. 6 front rack lunges… total reps, alternate legs… rest to 3:30, then back to A1, x 3
(A1 @ 0:00, 3:30, 7:00)
rest to 13:00 on timer, then B
B. For time @ testing pace… capped @ 17:00… barbell nte 95/65
15cal row
21 g2oh + 21 burpees over bar
30cal row
15 g2oh + 15 burpees over bar
60cal row
9 g2oh + 9 burpees over bar
C. post WOD recovery