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211115 Monday

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Day 1
WOD 211115

Warm-up – Coach’s Choice

A1. 20sec sprint @ 100% effort… apparatus of choice… no rest, then A2
A2. 3 loaded squats @ 33X1 tempo… rest to 3:00, then back to A1, x 5 (barbell loading and movement is athlete’s choice)
Rest 3min after 5th set, then B
B. 12:00 Workload… barbells nte 115/75
3-6-9-12-15… and so on, until time expires
Shoulder to overhead
T2b
Bjsd/step-ups
C. post WOD recovery

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