190312 Tuesday

Day 2
WOD 190312

warm-up – Coach’s Choice

Athletes can start @ A1 or A2… rotate every set
A1. 95% effort
8cal/5cal Assault Bike sprint + 15 barbell ground to overhead… nte 75/55
rest to 3:00 on timer, then A2
A2. 95% effort
10cal/7cal row + 15 burpees over erg
rest to 6:00 on timer, then back to A1, x 3
(A1 @ 0:00, 6:00, 12:00)
rest to 22:00 on timer, then B
B. AMRAP 8:00 @ 80-90% effort
3-6-9-12-15… and so on
kb swings… nte 32kg/24kg
wall balls
C. post WOD recovery