Day 3
WOD 180912
warm-up – Coach’s Choice
A1. 10 cgbp… rest to top of minute, then A2
A2. 10 deficit reverse lunges, total reps, alternate legs… rest to 3:00 on timer, then back to A1, x 3
(A1 @ 0:00, 3:00, 6:00)
rest to 13:00 on timer, then B
B. 3 sets @ 90% effort… capped @ 6:00
10 dumbbell push press… nte 60/45
3 rope climbs (x2 floor to standing)
rest to 25:00 on timer, then C
C. AMRAP 5:00 @ 90% effort
dumbbell bear crawl… nte 35/20
10 goblet squats EMOM, starting @ 25:00… using one db
D. post WOD recovery
