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190710 Wednesday

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Day 3
WOD 190710

warm-up – Coach’s Choice

A. 5 x 5 push press + 8 dumbbell deadlifts @ moderate load… push press every 3min
rest to 18:00 on timer, then B
B. 5 sets @ high intensity… work every 3min… 18:00, 21:00, 24:00, 27:00, 30:00
8cal/6cal bike sprint
9 kb swings… nte 24kg/16kg
6 pull-ups
C. post WOD cool down – 2 laps around building @ 65-75% effort

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