180801 Wednesday

Day 3
WOD 180801
Bring-A-Friend

warm-up – Coach’s Choice

A1. 1:00 row… rest 1min, then A2
A2. 1:00 bike/ski… rest 1min, then A3
A3. 1:00 burpees… rest 1min, then back to A1, x 2
rest to 15:00 on timer, then B
B. AMRAP 3:00 @ max effort
dumbbell thrusters… 35/20
*execute 5 hrpu for every break in reps, or drop of dumbbells
rest to 21:00 on timer, then C
C. Repeat “A”
D. post WOD recovery