181003 Wednesday

Day 3
WOD 181003

warm-up – Coach’s Choice

A. CGBP – 9. 7. 5. 
5/5 loaded step-ups @ dots (2 risers or four 45#bumpers)
bench 9’s @ 0:00, bench 7’s @ 3:00, bench’s @ 6:00
rest to 10:00 on timer, then B
B. 8 x 30/30 row/bike/ski… increased effort each set
rest to 23:00 on timer, then C
C. 3 sets @ high intensity
9 dumbbell thrusters… nte 60/45
15 burpees over db (lateral hops)
D. post WOD recovery