170301 Wednesday

Day 3
WOD 170301

warm-up – Coach’s Choice

A. EMOM 8:00
evens – 6-8 db chest press
odds – 25 air squats
rest to 10:00 on timer then B
B. EMOM 8:00
evens – 6-8 single arm row
odds – 10 pistols, total reps, alternate legs
rest to 20:00 on timer, then C
C. EMOM 8:00
evens – 10 db curl & press, total reps, alternate arms
odds – 10 db overhead lunges (use your curl & press dbs)
rest to 30 on timer, then D
D. AMRAP 3:00 @ max effort
30 t2b/k2e/hkr
30 burpees to target
E. post WOD body maintnenace