Day 2
WOD 200609
warm-up – Coach’s Choice
A1. AMRAP 1:00 – kb swings… rest 1min, then A2
A2. AMRAP 1:00 – bjsd/step-ups… rest 1min, the A3
A3. AMRAP 1:00 – wall balls… rest 1min, then back to A1, x 2
rest to 15:00 on timer, then B
B1. AMRAP 1:00 – jump rope… rest 1min, then B2
B2. AMRAP 1:00 – goblet squats… rest 1min, then B3
B3. AMRAP 1:00 – strict press… rest 1min, then back to B1, x 2
rest to 30:00 on your timer, then C
C. Execute 1 set of each workload… 1:00 work/1:00 rest format
kb swings
bjsd/step-ups
wall balls
jump rope
goblet squats
strict press
D. post WOD recovery
Home/Garage Gym Modifications
A. if no kb, swing db… if no wall ball, mimic thruster movement with safe implement
B. if no jump rope, execute hops… strict press can be barbell… if no barbell use db or kb (30sec each side)
