171011 Wednesday

Day 3
WOD 171011

warm-up – Coach’s Choice

A1. 10 RFESS each leg, no rest b/t legs, load with dumbbells or kettlebells each hand… rest 1min, then A2
A2. 10 single arm row each arm, no rest b/t arms… rest 1min, then A3
A3. 30sec hollow rocks… rest to 4:00 on timer, then back to A1, x 4
(A1 @ 0:00, 4:00, 8:00)
rest to 15:00, then B
B. EMOM 15:00
1) 1-5 stone to shoulder
2) 1-4 wall climbs
3) 1-3 rope climbs
C. post WOD recovery