191120 Wednesday

Day 3
WOD 191120

warm-up – Coach’s Choice

Athletes can start at any station
A1. 400m/350m row/ski… rest to 3:00 on timer, then A2
A2. 20cal/15cal bike… rest to 6:00 on timer, then A3
A3. 30 step-ups (24”/20”)… rest to 9:00 on timer, then back to A1, x 2
rest to 22:00 on timer, then B
B. Complete workload @ high intensity
21-15-9
db shoulder to overhead… nte 50/35
t2b/k2e/hkr
goblet squats
C. post WOD recovery