Day 2
WOD 170815
warm-up – Coach’s Choice
A1. AMRAP 30sec air squats – OR – pistols… rest 30sec, then A2
A2. AMRAP 30sec jump rope single unders – OR – double unders… rest 30sec, then back to A1, x 5
(A1 @ 0:00, 2:00, 4:00, 6:00, 8:00)
rest to 12:00 on timer, then B’s
B1. AMRAP 30sec push press (nte 75/55)… rest 30sec, then B2
B2. AMRAP 30sec strict pull-ups/ring rows… rest 30sec, then back to B1, x 5
(B1 @ 12:00, 14:00, 16:00, 18:00, 20:00)
rest to 24:00 on timer, then C’s
C1. AMRAP 30sec burpees to target… rest 30sec, then C2
C2. AMRAP 30sec kb swings (nte 24kg/16kg)… rest 30sec, then back to C1, x 5
(C1 @ 24:00, 26:00, 28:00, 30:00, 32:00)
D. post WOD recovery = Coach’s Choice
