Day 2
WOD 170711
warm-up – Coach’s Choice
A1. 10 front rack lunges, total reps, alt legs… rest to top of minute, then A2
A2. 10 cgbp… rest to 3:00, then back to A1, x 3… (A1 @ 0:00, 3:00, 6:00)
rest to 10:00 on timer, then B’s
B1. 10 self-loaded tempo step-downs (24”/20”), total reps, alt legs, 3sec descent… rest to top of minute, then B2
B2. 10 db single arm row each arm… rest to 13:00, then back to B1, x 3… (B1 @ 10:00, 13:00, 16:00)
rest to 22:00 on timer, then C
C. AMRAP 8:00 @ 95% effort
9 pull-ups/jpu/ring row – OR – 5 ring muscle-ups
20 wall balls
50 double unders (1min attempts)
D. post WOD recovery
