190116 Wednesday

Day 3
WOD 190116

warm-up – Coach’s Choice

A1. 8 front rack lunges… rest 30sec, then A2
A2. AMRAP 30sec – strict/weighted dips… rest 30sec, then A3
A3. 20 unbroken kb sdhp… rest to 5:00 on timer, then back to A1, x 3… (A1 @ 0:00, 5:00, 10:00)
rest to 18:00 on timer, then B
B. 3 sets @ 90% effort… capped @ 15:00
1-3 rope climbs
15 db thrusters… nte 50/35
65 double unders/singles
C. post WOD recovery