warm-up – Coach’s Choice
A. EMOM 15:00
1) Right side – 1 db power snatch + 3 single arm db thrusters + 4 single arm overhead lunges
2) Left side – 1 db power snatch + 3 single arm db thrusters + 4 single arm overhead lunges
3) 50 double unders/100 singles
rest 5min after EMOM, then B
B. 7 sets @ 90% effort
10 medball cleans
10 burpees
C. post WOD recovery… be still 5-10min… no distractions
Home/Garage Gym Modifications
A. if no db, use kb… if no jump rope, do hip tap hops
B. if no medball, use a backpack or do squat jumps
No Equipment WOD 200501
5 sets
400m run/jog/walk
50 air squats
25 sit-ups
