Day 2
WOD 200428
warm-up – Coach’s Choice
A1. 20 db power snatch… rest 1min, then A2
A2. 20 single arm alternating kb swings… rest 1min, then A3
A3. 20 loaded step-ups… rest 1min, then back to A1, x 3
rest 5min after 3rd set, then B
B. 3 sets @ 90% effort
500m row
20 burpees over rower
C. post WOD recovery… be still 5-10min… no distractions
Home/Garage Gym Modifications
A1. if no db, use kb and do 20 hang snatches, alternating arms
A2. if no kb, use db
A3. if step-up not an option, do lunges
B. if no rower, run 400m or bike for 2min
No Equipment WOD 200428
AMRAP 10:00
20 total steps – bear crawl
20 push-up shoulder taps
20 total steps – reverse bear crawl
20 squat jumps
rest 5min, then…
run/jog/walk 400-800m
