Day 4
WOD 150723
(Repeat WOD 150318, modification to A1)
warm-up – Coach’s Choice
A1. pendlay row cluster – 3. 3. 3, rest 30sec @ dots, no rest between A1 & A2
A2. air squat cluster – 15. 15. 15. 15, rest 15sec @ dots, no rest between A2 & A3
A3. 30sec side bridge R + 30sec FLR + 30sec side bridge L, rest 2min then back to A1, x 2
-rest as needed-
B. 2:00 AMRAP @ 80-90% effort, rest 2:00 between sets, x 5
12 kb swings + run to wall ball
9 wall balls + run back to kb
(kettlebells are athlete’s choice… kbs are on one side of the room, wall balls on the other side of the room… you must run to and from)
C. post WOD flexibility – Coach’s Choice
