180228 Wednesday

Day 3
WOD 180228

warm-up – Coach’s Choice

A1. 6-8 cgbp @ 30X1 tempo… rest 30sec, then A2
A2. 10 dumbbell deadlifts… load nte bodyweight… rest 30sec, then A3
A3. 10-12 strict/loaded ring row… rest to 5:00, then back to A1, x 3
(A1 @ 0:00, 5:00, 10:00)
rest to 18:00 on timer, then B
B. AMRAP 12:00 @ 80-90% effort… dumbbells nte 50/35
500m row
10 db g2oh… total reps, alt arms
15 bjsd… nte 24”
C. post WOD recovery