Day 3
WOD 170412
warm-up – Coach’s Choice
A. Primary Lift – Push Press… 3 x 10
lift @ 0:00, 3:00, 6:00
rest to 9:00, then Bs (auxiliary strength)
B1. 10 RFESS each leg, rest 30sec then B2
B2. 10 single arm row, rest to 12:00 then back to B1, x 3
(B1 @ 12:00, 15:00, 18:00)
rest to 25:00, then C
C. AMRAP 10:00 @ 80-90% effort
row or bike for max distance/calories…
@ minutes 2, 4, 6, 8, 10 perform 10 overhead lunges, total reps, alt legs… use bumpers or barbells… barbells not to exceed 95/65
D. post WOD stretch
