Day 3
WOD 150520
warm-up – Coach’s Choice
A. 3 sets of (-1)back squats @ 85% 1RM , squat @ 0:00, 3:00, 6:00
(-1) = stop 1-2 reps shy of failure
-rest as needed-
MAP 2 – 1:00 work/1:00 rest @ 80-90% effort, 6 pieces, 2 blocks, 5min rest between blocks
Athletes can start in any position, 3 athletes per station
B1. 1:00 – AD, rest 1:00 then B2
B2. 1:00 – db g2oh, alt arms, rest 1:00 then B3
B3. 1:00 – bjsd – 24”/20”, rest 1:00 then back to B1, x 2
rest 5min
C1. 1:00 – row for meters, rest 1:00 then C2
C2. 1:00 – 2 lunges + 1 burpee, rest 1:00 then C3
C3. 1:00 – FLR, rest 1:00 then back to C1, x2
