Day 2
WOD 150310
warm-up – Coach’s Choice
A1. 10 deadlifts @ controlled tempo, no bouncing or single rep drops, rest 1min then A2
A2. 10 powell raises each arm, no rest between arms, rest 30sec then A3
A3. 60sec FLR – push-up position, rest 1min then back to A1, x 2
-rest as needed-
B. For time:
15-12-9 t2b/k2e/hanging knee raises
5-7-9 db thrusters
12-9-6 pull-ups – OR – 3-2-1 rope ascents
+
3 rounds not for time @ aerobic pace (75-80% effort)
10 calorie row
10 burpee + step-over rower
Post WOD Flexibility:
5:00 static stretching – Coach’s Choice
5:00 foam roll
