171106 Monday

Day 1
WOD 171106… Bring-A-Friend

warm-up – Coach’s Choice

A1. 30sec FLR… rest 30sec, then A2
A2. 30sec SB… rest 30sec, then A3
A3. 30sec SB… rest 30sec, then A4
A4. 30sec wall sit… rest 30sec, then back to A1, x 3
rest to 15:00 on timer, then B
B. 3 sets @ 80-90% effort        
1:00 – Assault Bike
1:00 – kettlebell swings
1:00 – box jumps/step-ups
1:00 – dumbbell push press
1:00 – row
1:00 – rest
C. post WOD recovery