141029 Wednesday

Day 3
WOD 141029

warm-up – Coach’s Choice

A1. front rack lunges, 6 each leg, stationary, stepping forward, rest 30sec then A2
A2. ring dips 4-6. 4-6. 4-6. 4-6, rest 15sec @ dots, rest 2min, then A1, x 2
B1. split squats, 6 each leg @ 30X1, rest 30sec then B2
B2. 6-8 ring row, strict, @ 51X1, rest 2min then B1, x 2
C. 20 tgu, tough, not for time
D. 1000m row for time – OR – 3:00 max calories AD