Day 3
WOD 200506
warm-up – Coach’s Choice
A. Complete workload NFT… 80% effort
21-18-15-12-9-6-3
strict pull-ups
single arm push press each arm
single leg static loaded step-up each leg
*execute 7-10 burpees after each completed set
rest as needed, then B
B. 3:00 abs!!
30sec toe touches
30sec bicycles
30sec hip raises
30sec V-sit hold
30sec alt toe touches
30sec FLR
C. post WOD recovery… be still 5-10min… no distractions
Home/Garage Gym Modifications
A. if no pull-ups, do bent rows or single arm torso rows each arm
No Equipment WOD 200506
For Time
100 hrpu
100 sit-ups
100 air squats
5:00 FLR
