200715 Wednesday

Day 3
WOD 200715

warm-up – Coach’s Choice

A1. 6 RFESS each leg… rest 30sec, then A2
A2. 6 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. AMRAP 14:00 @ 80-90% effort
15 bjsd… 24”/20”
12 shoulder to overhead… nte 115/75
9 burpee pull-ups
C. post WOD recovery