190320 Wednesday

Day 3
WOD 190320

warm-up – Coach’s Choice

A1. dumbbell strict press – AMRAP 30sec… rest 30sec, then A2
A2. dumbbell single arm row – 6-8 each arm… rest 30sec, then A3
A3. bjsd – AMRAP 30sec… rest to 4:00 on timer, then back to A1, x 3
(A1 @ 0:00, 4:00, 8:00)
rest to 15:00 on timer, then B
B. AMRAP 15:00 @ 80-90% effort
75 double unders (1:00 attempts/singles)
6/6 db hang clean & jerk… nte 50/35
15 wall balls
C. post WOD recovery