Day 2
WOD 180828
warm-up – Coach’s Choice
A. Front Squat – 3. 2. 1. 3. 2. 1.
2 turkish get-ups @ dots, total reps, alternated arms… squat @ 0:00, 3:00, 6:00, 9:00, 12:00, 15:00
rest to 21:00 on timer, then B
B. (@ 21:00)… 3:00 @ 90% effort
500m/450m row, then:
max rope climbs until time expires… (sub for rope climb is Coach’s Choice)
rest 1min, then C
C. (@ 25:00)… 3:00 @ 90% effort
20cal/17cal Assault Bike, then:
max wall climbs until time expires… (sub for wall climbs is Coach’s Choice)
rest 1min, then D
D. (@ 29:00)… 3:00 @ 90% effort
25 burpees, then:
max bar muscle-ups – OR – pull-ups until time expires
E. post WOD recovery
