Day 3
WOD 180314
warm-up – Coach’s Choice
A. EMOM 10:00
evens – 50 double unders… :40 attempts (friends can jump rope for 40sec, or do step-ups)
odds – 8 dumbbell thrusters… load is Athlete’s Choice
rest to 15:00 on timer, then B
B. 8 x 1:00 workload @ 90% effort, rest 1min b/t sets
sets 1 & 5 – bjsd… 24”/20”
sets 2 & 6 – kb swings… 24kg/16kg
sets 3 & 7 – burpee pull-ups – OR – burpee muscle-ups… (friends can do burpees)
sets 4 & 8 – ghd/abmat sit-ups… (friends can do abmats)
C. post WOD recovery
