Day 3
WOD 140625
warm-up – Coach’s Choice
**NOTE TO COACHES**
-keep warm up to 15-20 minutes max
-leave enough time to get AMRAPS in without spilling into next heat
0:00, 3:00, 6:00
6 front rack lunges, stationary, stepping backwards
notes:
-elbows up, apply force through the ground with the working leg (front leg)
-keep chest up, maintain strong midline, avoid chest from caving over the knee
-alternate legs… 6 total reps (R-L, R-L, R-L)
-rest to 10:00-
@10:00…
AMRAP in 5:00 of:
thrusters – 95/65 (scale from there… NO GHOST RIDING!)
**5 burpees EMOM, starting at 0:00**
-rest 5:00-
@ 20:00…
AMRAP in 5:00 of:
t2b/k2e or abmat sit-ups
**5 burpees EMOM, starting at 0:00**
-rest 5:00-
@ 30:00…
AMRAP in 5:00 of:
farmer’s walk (down and back = 1)… Men use 24kg kbs or 45# dbs… Women use 16kg kbs or 35# dbs
**5 burpees EMOM, starting at 0:00
