Day 2
WOD 170926
warm-up – Coach’s Choice
A. 1 set every 2min for 5 total sets… (0:00, 2:00, 4:00, 6:00, 8:00)
2 squat clean thrusters (unbroken reps) + 10 wall balls
@ 10:00 on timer, start B
B. Choose a workload, and perform @ 90% aerobic effort
1000m row – OR – 1.5mile Assault Bike
rest to 16:00 on timer, then C
C. 1 set every 2min for 5 total sets… (16:00, 18:00, 20:00, 22:00, 24:00)
1 squat clean thruster + 15 wall balls
@ 26:00 on timer, start D
D. Choose a workload, and perform @ 90% aerobic effort
1000m row – OR – 1.5mile Assault Bike
E. post WOD recovery
