Day 3
WOD 200610
warm-up – Coach’s Choice
A. 1 set every 3min, x 5
5 hang squat cleans + 200m sprint + 5 hang squat cleans
work @ 0:00, 3:00, 6:00, 9:00, 12:00
rest to 18:00 on timer, then B
B. 3 sets @ 90% effort
500m row – OR – 400m run – OR – 2:00 bike
12 deadlifts @ bodyweight
21 burpee step-ups
C. post WOD recovery
Home/Garage Gym Modifications
A. if no barbell, use db or kb and do one side, run, then other side
B. if no barbell do 6 suitcase deadlifts each side
OutDoor WOD 200610
Equipment needed: db/kb, box
A. 1 set every 3min, x 5
5 db/kb hang squat cleans (R) + 200m sprint + 5 db/kb hang squat cleans (L)
work @ 0:00, 3:00, 6:00, 9:00, 12:00
rest to 18:00 on timer, then B
B. Complete workload @ 90% effort
10-20-30-20-10
db power snatch
bjsd/step-ups
air squats
C. post WOD recovery
