Day 2
WOD 170912
warm-up – Coach’s Choice
A. 1 set every 2min for 5 sets… build your bar slightly each set
3 unbroken power cleans + 10 wall balls… work @ 0:00, 2:00, 4:00, 6:00, 8:00
@ 10:00 on timer, perform B
B. AMRAP 3:00 @ max effort
1 squat clean @ 100% of last set of “A”
3 burpees over bar
5 t2b/k2e/hkr/abmats
rest to 18:00 on timer, then C
C. AMRAP 12:00 @ 85% effort
200m run
16 single arm dumbbell overhead lunges, 8 reps each arm… nte 50/35
16 single arm dumbbell sdhp, 8 reps each arm (use lunge db)
30sec side bridge each side
D. post WOD recovery
