Day 3
WOD 190102
Bring-A-Friend
warm-up – Coach’s Choice
A1. 90sec @ 80-90% effort
150m/100m row
9 bjsd/step-ups
max db push press until time expires
rest 90sec, then A2
A2. 90sec @ 80-90% effort
10cal/8cal Assault Bike
9 kb swings
max burpees until time expires
rest 90sec, then back to A1, x 2
rest to 16:00 on timer, then B
B1. 90sec @ 80-90% effort
avg db push press from A1
9 bjsd/step-ups
max calorie row until time expires
rest 90sec, then B2
B2. 90sec @ 80-90% effort
avg burpees from A2
9 kb swings
max calorie Assault Bike until time expires
rest 90sec, then back to B1, x 2
C. post WOD recovery
