Day 3
WOD 150819
warm-up – Coach’s Choice
A1. 5 cgbp @ 30X1 tempo, go immediately to A2
A2. 50’ sled push, rest 2min then back to A1, x 3
-rest as needed-
(athletes can start @ B1 or B2)
B1. 2 sets @ 90% effort
15 ghd sit-ups – OR – 30 abmat sit-ups
30 air squats
60 double unders – OR – 100 singles
rest exactly 3min, then B2
B2. 2 sets @ 90% effort
15 t2b/k2e/hkr
30 db g2oh, total reps, alt arms
200’ sprint
rest exactly 3min, then perform 1 set of B1 @ 100% effort, rest exactly 1min then perform 1 set of B2 @ 100% effort
C. post WOD flexibility
