Day 3
WOD 150722
warm-up – Coach’s Choice
A1. 8 front rack lunges, total reps, alt. legs, rest 30sec then A2
A2. t2b/k2e/hkr cluster – 5. 5. 5. 5, rest 10sec @ dots, rest 30sec then A3
A3. 15 back extensions, rest 1min then back to A1, x 3
-rest as needed-
B1. AMRAP 1:00 – max cals AD, rest 1min then B2
B2. AMRAP 1:00 – max db thrusters, rest 1min then B3
B3. AMRAP 1:00 – max burpees, rest 1min then back to B1, x 2
rest walk 200m after 6th set, then C
C. 3 x 15 ghd sit-ups – OR – 3 x 25 abmat sit-ups, rest 1min between sets
D. post WOD flexibility – Coach’s Choice
