Day 3
WOD 171115 – Bring A Friend!
warm-up – Coach’s Choice
A. AMRAP 6:00 @ 80-90% effort
5 pull-ups/jpu/ring row
10 strict push-ups
15 air squats
rest 4:00, then B
B. AMRAP 6:00 @ 80-90% effort
10 wall balls
10 burpees
10 kb swings
rest 4:00, then C
C. AMRAP 6:00 @ 80-90% effort
10/7 calorie Assault Bike
9 dumbbell push press
30sec FLR
D. post WOD recovery
