191016 Wednesday

Day 3
WOD 191016
Repeat WOD 170222

warm-up – Coach’s Choice

A1. 90sec Assault Bike @ 80-90% effort, rest 90sec then A2
A2. 90sec… 20 pistols, total reps, alt legs + FLR until time expires, rest 90sec then back to A1, x 3
rest to 20:00 on timer, then B’s
B1. 90sec row @ 80-90% effort, rest 90sec then B2
B2. 90sec… 5 wall climbs + wall sit until time expires, rest 90sec then back to B1, x 3
(B2 sub = 60sec h-r inchworm push-ups + 30sec wall sit)
C. post WOD body maintenance