Day 3
WOD 200513
warm-up – Coach’s Choice
A. Complete workload @ 80-90% effort
24-18-12-6
db power snatches
wall balls
t2b
rest 5min, then B
B. Complete workload @ 80-90% effort
6-12-18-24
alternating db hang clean & jerks
med ball cleans
pull-ups
C. post WOD recovery… be still 5-10min… no distractions
Home/Garage Gym Modifications
A. if no db, use kb and do single arm alternating swings… if no wall ball do thrusters with similar weight or jump squats… if no t2b, do V-ups
B. if no db, use kb… if no med ball, use backpack… if no pull-ups, do torso rows with db or kb
No Equipment WOD 200513
5 mile run/jog/walk/hike
