Day 3
WOD 180606
Bring-a-Friend
warm-up – Coach’s Choice
A1. AMRAP 30sec – strict ring rows… rest 30sec, then A2
A2. AMRAP 30sec – push press… rest 30sec, then A3
A3. AMRAP 30sec – box jump/step-ups… rest 30sec, then A4
A4. AMRAP 30sec – goblet squats… rest 30sec, then back to A1, x 2
@ 8:00… run/row 400m
rest to 15:00 on timer, then B
B1. AMRAP 30sec – kb swings… rest 30sec, then B2
B2. AMRAP 30sec – strict push-ups… rest 30sec, then B3
B3. AMRAP 30sec – goblet lunges… rest 30sec, then B4
B4. AMRAP 30sec – burpees… rest 30sec, then back to B1, x 2
@ 23:00… run/row 400m
C. post WOD recovery
