Day 2
WOD 200303
warm-up – Coach’s Choice
A1. 4 barbell thrusters… no rest b/t A1 & A2
A2. AMRAP 30sec – strict pull-ups/ring rows… rest to 3:00 on timer, then back to A1, x 4
(A1 @ 0:00, 3:00, 6:00, 9:00)
rest to 12:00 on timer, then B
B1. 5 single leg step-downs @ 30X1 tempo… no rest b/t legs… no rest b/t B1 & B2
B2. 30sec barbell hold… from the hang… 100% of “A1”… no rest b/t B2 & B3
B3. FLR to 14:00 on timer (17:00 in round 2)… rest to 15:00, then back to B1, x 2
(B1 @ 12:00 & 15:00)
rest to 22:00 on timer, then C
C. Complete workload for time… capped @ 8:00… kb is athlete’s choice
24-18-12-6
kb swings
goblet lunges
t2b/hkr/abmat sit-ups
D. post WOD recovery
