Day 2
WOD 170613
warm-up – Coach’s Choice
A. 5. 5. 3. 3. 1.
shoulder to overhead… rest 30sec, then 6-8 strict/weighted ring row @ dots… press every 3min
(0:00, 3:00, 6:00, 9:00, 12:00)
@ 15:00 on timer, go to B
B. AMRAP 2:00 @ max effort
double unders – OR – burpees to target
rest to 22:00 on timer, then C
C. complete workload for time… capped @ 10:00!… farmer’s carry not to exceed 75/55 each hand… hang squat snatches not to exceed 75/55… hang squat cleans not to exceed 95/65
200m farmer’s carry, then…
6-9-12-9-6
t2b/k2e/hkr/med ball abmats
hang squat snatches – OR – hang squat cleans
then…
40 ring rows – OR – 30 pull-ups/jpu – OR – 20 muscle-ups, ring or bar
D. post WOD walk + stretch
