190717 Wednesday

Day 3
WOD 190717

warm-up – Coach’s Choice

A1. 400m/350m row/ski… rest to 3:00 on timer, then A2
A2. 22cal/18cal bike… rest to 6:00 on timer, then back to A1, x 3… (6 total sets… athletes can start @ A1 or A2)
rest to 22:00 on timer, then B
B. 4 sets @ 90% effort
10 db g2oh… total reps, alt arms… nte 50/35
15 burpees over db, lateral hops
20 wall balls
C. post WOD recovery