Day 3
WOD 200520
warm-up – Coach’s Choice
A1. 400m row/run – OR – 2:00 bike/cycle… no rest b/t A1 & A2
A2. 1 power clean + 1 hang squat clean + 1 clean & jerk… no rest b/t A2 & A3
A3. 7-10 pull-ups/bent rows… rest 90sec, then back to A1, x 5
rest as needed after 5th set, then B
B. AMRAP 15:00 @ 80-90% effort
5/5 db hang clean & jerks
12 t2b/V-ups
50 double unders/100 singles
C. post WOD recovery
Home/Garage Gym Modifications
A2. if no barbell, use db or kb and do complex single arm each side
B. if no jump rope, do hip tap hops
No Equipment WOD 200520
3 sets AFAP
10 no push-up, no jump burpees
10 curtsy squats
rest 3min, then
3 sets AFAP
25 push-ups
60sec wall sit
