Day 5
WOD 200403
warm-up – Coach’s Choice
A. 5 sets @ 90% effort
20 shoulder to overhead… nte 95/65
50 double unders/100 singles
rest 5 min, then B
B. AMRAP 10:00 @ 90% effort
kb swings… athlete’s choice
*execute 3 burpees EMOM, starting @ 0:00
D. post WOD recovery – BE STILL FOR 5-10MIN… NO PHONE, NO MUSIC
Home/Garage Gym Modifications
A. db or kb single arm shoulder to overhead + hip tap hops
B. swing a db if no kb
No Equipment WOD 200403
A. 30:00 run/walk @ 80-90% aerobic effort
@ 0:00, 5:00, 10:00, 15:00, 20:00, 25:00 execute 20 alternating golfer’s bends (single leg RDL) + 20 push-ups
B. 10-15min of static stretching/yoga/meditation
