201130 Monday

Day 1
WOD 201130

Warm-up – Coach’s Choice

A1. 3 front squats @ 33X1 tempo… rest to top of minute, then A2
A2. 5 high box jumps – OR – 30sec loaded wall sit… rest to 3:00 on timer, then back to A1, x 4
(A1 @ 0:00, 3:00, 6:00, 9:00)
@ 12:00, start B
B. AMRAP 5:00
15 deadlifts @ 100% of A1
15 hrpu
Rest 5min, then C
C. AMRAP 10:00
Shoulder to overhead… nte 95/65
Execute 20 double unders/50 singles EMOM, starting @ 0:00
D. post WOD recovery