Day 1
WOD 200511
warm-up – Coach’s Choice
A. 1 set every 3min for 5 total sets… (0:00, 3:00, 6:00, 9:00, 12:00)
8 strict press + 7 burpees over bar + 6 front rack lunges
rest to 18:00 on timer, then B
B. AMRAP 12:00 @ 90%
3 single arm hang clean & jerks + 3 single arm thrusters (R)
3 single arm hang clean & jerks + 3 single arm thrusters (L)
15 bjsd
30sec FLR
C. post WOD recovery… be still 5-10min… no distractions
Home/Garage Gym Modifications
A. if no barbell use db or kb
B. if no box, find something safe to jump or step to
No Equipment WOD 200511
5 sets for time
20 curtsy squats
10 burpees
20 V-ups
10 scorpions
