171122 Wednesday

Day 3
WOD 171122

warm-up – Coach’s Choice

A1. 6-8 dumbbell chest press… no rest b/t A1 & A2
A2. heavy sled push, one direction… rest to 3:00 on timer, then back to A1, x 3
(A1 @ 0:00, 3:00, 6:00)
rest to 12:00 on timer, then B
B. AMRAP 18:00 @ 80-90% effort
18 burpees
15 bjsd – 24”/20”
12 shoulder to overhead… nte 115/75
9 t2b/k2e/hkr
6 pull-ups/jpu/ring row
C. post WOD recovery