191230 Monday

Day 1
WOD 191230

warm-up – Coach’s Choice

A1. 4/4 single arm dumbbell press… go strict for as long as you can… build as you go… rest 30sec, then A2
A2. 4 front rack lunges… total reps, alternate legs… rest to 3:30, then back to A1, x 3
(A1 @ 0:00, 3:00, 6:00)
rest to 12:00 on timer, then B
B. AMRAP 18:00 @ 80-90% effort
15 bjsd… nte 24”
12 shoulder to overhead… nte 115/75
9 t2b/hkr
C. post WOD recovery