180725 Wednesday

Day 3
WOD 180725

warm-up – Coach’s Choice

A. Front Squats – 7. 5. 3. 1. 
6 db g2oh @ dots… squat every 2:30
(0:00, 2:30, 5:00, 7:30)
@ 10:00 on timer, start B
B. EMOM 10:00
evens – AMRAP 30sec… strict pull-ups/ring rows
odds – AMRAP 30sec… strict dips/push-ups
rest to 25:00 on timer, then C
C. 5:00 workload… for max effort reps
1000m row – OR – 1.5mile bike, then
max reps of db thrusters until time expires… nte 40/25
D. post WOD recovery