180207 Wednesday

Day 3
WOD 180207

warm-up – Coach’s Choice

A. 1 set every 90sec for total of 4 sets… work @ 0:00, 1:30, 3:00, 4:30
1 squat clean + 2 front rack lunges + 3 push jerks
*for friends/newbies… 5 Rkbs + 5 goblet squats + 5 push-ups
rest to 6:00 on timer, then B’s
B1. 2:00 row @ 90% aerobic effort… rest 2min, then B2
B2. 2:00 bike @ 90% aerobic effort… rest 2min, then back to B1, x 3
rest to 30:00 on timer, then C
C. AMRAP 3:00 @ max effort
burpees to target
D. post WOD recovery