Day 2
WOD 170919
warm-up – Coach’s Choice
A. 3 x 3:00 @ 90% effort, rest 1:00 b/t sets… barbells not to exceed 165/115
300m/250m row
power clean cluster – 2. 2. 2, step over bar @ dots
high box jumps until time expires
(work @ 0:00, 4:00, 8:00)
rest to 16:00 on timer, then B
B. 3 x 3:00 @ 90% effort, rest 1:00 b/t sets… dumbbells not to exceed 75/50
15cal/11cal Assault Bike
db g2oh cluster – 2. 2. 2, rest 5-7sec @ dots
double unders until time expires
(work @ 16:00, 20:00, 24:00)
@ 28:00 on timer, start C
C. 3 sets @ max effort
9 kb swings – 32kg/24kg
9 burpees
D. post WOD recovery
