211129 Monday

Day 1
WOD 211129

Warm-up – Coach’s Choice

A1. 5 back squats @ 30X1 tempo… rest to top of minute, then A2
A2. 5 strict/weighted push-ups @ 3333 tempo… rest to 4:00 on timer, then back to A1, x 4
Rest 5min after 4th set, then B
B. 4 sets @ 90% effort
10 pull-ups
10/10 single arm db shoulder to overhead… nte 50/35
300m row/ski (600m bike erg)
C. post WOD recovery