180328 Wednesday

Day 3
WOD 180328

warm-up – Coach’s Choice

A1. 50 walking lunges… total steps… no load… rest to 3:00 (9:00 for set 2) on timer, then A2
A2. 10 strict dumbbell curl & press (both arms at same time) + 30sec forearm plank… rest to 6:00 on timer, then back to A1, x 2
rest to 15:00 on timer, then B
B. AMRAP 5:00 @ 90% effort
15 kb swings… 24kg/16kg
10 burpees
rest 5:00, then C
C. AMRAP 5:00 @ 90% effort
15 bjsd… 24”/20”
10 pull-ups
D. post WOD recovery