Day 2
WOD 200407
warm-up – Coach’s Choice
A. 5 x 3 unbroken power cleans + 13 burpees over bar (lateral)… build bar each set, work every 3min
(0:00, 3:00, 6:00, 9:00, 12:00)
rest to 18:00 on timer, then B
B. EMOM 12:00
evens – 12-15cal row
odds – 12-15 t2b
C. post WOD recovery
Home/Garage Gym Modifications
A. use a db or kb if no barbell and hit each segment at a bit higher intensity
B. if no apparatus for calories, execute find something to step up to and execute 20 step-ups… 20 v-ups or sit-ups if no t2b
No Equipment WOD 200407
A. 5 sets @ 90% effort
20 air thrusters
25 jumping jacks (30 double unders or 50 singles if you have a jump rope)
15 side bridge rotations each side
40 mountain climbers
60sec FLR
B. 5-10min of being still
