Day 3
WOD 181024
warm-up – Coach’s Choice
A. CGBP – 7. 5. 3. (week 1)
8 (no push-up) renegade rows @ dots… total reps… alternate arms… load is athlete’s choice
bench 7’s @ 0:00, bench 5’s @ 3:00, bench 3’s @ 6:00
rest to 10:00 on timer, then B
B. 60 overhead lunges (45/25)… total reps… alternate legs (stationary… not walking)
rest to 20:00 on timer, then C
C1. 1:00 @ high intensity… 10sec bike sprint + max hrpu until time expires… @ 23:00 on timer, then C2
C2. 1:00 @ high intensity… 10sec bike sprint + max strict pull-ups/ring rows until time expires… @ 26:00, back to C1, x 2
D. post WOD recovery
