Day 3
WOD 150422
warm-up – Coach’s Choice
Athletes can start @ A, B, C or D… no more than 3 athletes at one segment, due to only 3 bikes
A. AMRAP 6:00 @ 80-90% effort, rest 3min then B
7 t2b/k2e/hkr – OR – 14 abmat sit-ups
12 med ball cleans – 20/14
200’ run
B. AMRAP 6:00 @ 80-90% effort, rest 3min then C
7 russian kb swings – 24kg/16kg
12 stationary lunges, stepping forward, alt legs
1:00 AD
C. AMRAP 6:00 @ 80-90% effort, rest 3min then D
7 db thrusters – moderate loading
12 step-ups – 24”/20”
150m row
D. AMRAP 6:00 @ 80-90% effort
600m sandbag carry + max burpees until time expires
E. 5-10min post WOD flexibility – Coach’s Choice
