Day 3
WOD 191002
Repeat WOD 170208
Bring-A-Friend
warm-up – Coach’s Choice
A. 4 x 1:00 row/bike/ski @ 90% aerobic effort, rest 1min b/t sets
rest to 10:00 on timer, then B
B. AMRAP 5:00 @ 80% effort
tgu… load not to exceed 75/45… (Friends/beginners use light load)
@ 15:00 on timer (no rest!), go to C
C. 4 x 1:00 row/bike/ski @ 90% aerobic effort, rest 1min b/t sets
rest to 25:00 on timer, then D
C. AMRAP 5:00 @ 80% effort
bear complex… load not to exceed 135/95… (Friends/beginners use dumbbells)
@ 30:00 on timer (no rest!), go to D
D. 2:00 FLR
E. post WOD body maintenance
