Day 5
WOD 200417
warm-up – Coach’s Choice
A. AMRAP 30:00 @ aerobic flow effort… barbells nte 135/95
30 loaded step-ups (load with whatever is appropriate and safe for you)
5 deadlifts
30 step-back burpees
5 hang power cleans
30 wall balls
5 shoulder to overhead
30sec SB each side
B. post WOD recovery – Be still 5-10min… no distractions
Home/Garage Gym Modifications
A. if no barbell, use db or kb and do 5 reps each arm… if no wall ball, do squat jumps or thruster variation with db or kb for 30 total reps
No Equipment WOD 200417
5 sets of:
20/20 donkey kicks
20 hrpu
20/20 fire hydrants
20 sit-ups
20/20 straight leg raises
20 lunges
