WARMUP:
Coaches Choice
WOD:
Teams of 3
AMRAP 12
12 Burpees
12 KBS (70/53)
Overhead Plate Hold (45/25)
Rest 8 min to the 20 minute mark. Then…
AMRAP 12
12/9 Cal Row
12 1 Arm DB Push Press (50/35 – 6 each arm)
1 Arm KB Front Rack Hold
*Athlete 1 begins. As soon as he/she reaches the hold, athlete 2 begins. When athlete 2 reaches the hold, he/she replaces athlete 1, athlete 1 rests, and athlete 3 begins. So except for the start of each AMRAP, there will always be 1 athlete working, 1 holding, and 1 resting.