210212 Friday

Day 5
WOD 210212
Repeat WOD 210119 – RedShed Challenge

Warm-up – Coach’s Choice

A. 3 sets @ 80-90% effort
10 strict, unbroken dumbbell curl & press… both arms same time
60sec forearm plank
Rest to 10:00, then B
B. 100 wall balls for time… execute 30 double unders/50 singles every drop or stop… 10:00 cap, next piece starts @ 20:00 on timer
C. AMRAP 10:00 @ 80-90% effort
15 kb swings (24kg/16kg)
10 hrpu
5 pull-ups/ring rows
D. post WOD recovery