190904 Wednesday

Day 3
WOD 190904
Repeat WOD 170111
Bring-A-Friend

warm-up – Coach’s Choice

A. EMOM 9:00
1. 6-8 db chest press
2. 10 strict ring row
3. 6 db g2oh, total reps, alt arms
B. EMOM 5:00
50 double unders – OR – 40sec of jumping rope
@ 15:00 on timer, immediately start C
C. complete workload as fast as possible
100 wall balls… perform 5 ring muscle-ups – OR – 7 pull-up/t2b combo every 20 reps… (friends/beginners – 100 air squats… 5 hrpu + 5 ring row every 20 reps)
D. post WOD body maintenance