150415 Wednesday

Day 3
WOD 150415

warm-up – Coach’s Choice

A1. 8 front rack lunges, total reps, alt legs, go immediately to A2
A2. 60sec FLR, rest 30sec then A3
A3. 5 negative ring rows @ 50X1, go immediately to A4
A4. AMRAP 1:00 – ring dips, rest 1:00 then back to A1, x 3
-rest as needed-
B. For time @ 100% effort
50 calorie row
60 wall balls
70 burpees
C. Post WOD Flexibility – Coach’s Choice