180905 Wednesday

Day 3
WOD 180905
Bring-A-Friend Day!

warm-up – Coach’s Choice

A1. AMRAP 1:00 – kb sdhp… rest 1min, then A2
A2. AMRAP 1:00 – bjsd/step-ups… rest 1min, then A3
A3. AMRAP 1:00 – goblet squats… rest 1min, then back to A1, x 2
rest to 16:00 on timer, then B
B1. AMRAP 1:00 – row calories… rest 1min, then B2
B2. AMRAP 1:00 – bike calories… rest 1min, then B3
B3. AMRAP 1:00 – jump rope… rest 1min, then back to B1, x 3
rest to 30:00 on timer, then C
C. Max effort FLR… capped @ 5:00
D. post WOD recovery