220803 Wednesday

Day 3
WOD 220803
Repeat WOD 210804

Warm-up – Coach’s Choice

A1. 8-10 db chest press… rest 30sec, then A2
A2. 8-10 goblet reverse lunges, total reps, alternating legs… rest to 3:00, then back to A1, x 3
Rest to 10:00, then B
B. AMRAP 20:00 @ aerobic flow pace
Run to curb and back (left out of loading dock)
2 rope climbs*
10 burpees
*sub for rope climbs 10 ring rows + 10 hanging abs
C. post WOD recovery