Day 4
WOD 200528
warm-up – Coach’s Choice
A. 4 x 400m row… rest 1:30b/t sets
rest 3-5min after 4th set, then B
B. 1 set every 2min, x 4
5 snatch grip deadlifts + 3 snatch grip pendlay row + 1 power snatch
rest 3-5min, then C
C. Repeat “A”
rest 3-5min, then D
D. 1 set every 2min, x 4
5 clean grip deadlifts + 3 pendlay row + 1 power clean
E. post WOD recovery
Home/Garage Gym Modifications
A & C. if no rower, run 400m or do 20 burpees
B & D. if no barbell, execute single arm activity with db or kb
No Equipment WOD 200528
5 sets
1 fwd lunge + 1 reverse lunge (R), x 10 each direction
1 fwd lunge + 1 reverse lunge (L), x 10 each direction
20 bird dogs
60sec hollow body hold
