171031 Tuesday

Day 2
WOD 171031

warm-up – Coach’s Choice

A1. AMRAP 30sec – strict pull-ups/ring rows… rest 30sec then A2
A2. AMRAP 30sec – strict push-ups… rest 30sec then A3
A3. AMRAP 30sec – pistols/air squats… rest 30sec then back to A1, x 3
rest to 16:00 on timer, then B
B. AMRAP 14:00 @ 90% effort
60 calorie row – OR – 45 calorie Assault Bike
50 burpees over bar… lateral hops/steps
40 bjsd… 24”/20”
30 shoulder to overhead… 95/65
20 ring muscle-ups/ctb pull-ups/jumping ctb pull-ups
C. post WOD recovery