Day 2
WOD 140211
warm-up – Coach’s Choice
5:00 partner burpee box jumps/step-ups – 20” box, no hand-release
2:00 row – 85-90% max effort
rest in the seat for 90 seconds
2:00 row – 100% max effort
rest walk for 5:00, record total distance
rest accordingly prior to starting WOD (if 5:00 is not enough)
AMRAP in 12:00 of:
double unders (sub for double unders = backwards singles)
buy-in:
L1 – 20 ring rows + 20 ring dips + 30 back squats @ 50% bodyweight
Rx’d – 6 rope ascents + 30 back squats @ 60% bodyweight
SK – 10 rope ascents + 30 back squats @ 70% bodyweight
