200706 Monday

Day 1
WOD 200706

warm-up – Coach’s Choice

A1. 8 RFESS each leg… rest 30sec, then A2
A2. 8 dumbbell chest press… rest 30sec, then A3
A3. AMRAP 30sec – strict pull-up/ring row… rest to 4:00 on timer, then back to A1, x 4
(A1 @ 0:00, 4:00, 8:00, 12:00)
rest to 18:00 on timer, then B
B. 3 sets @ 90% effort
500m row/ski – OR – 30cal Assault Bike
12 g2oh… nte 115/75
21 bjsd/step-ups… nte 24”/20”
C. post WOD recovery