Day 1
WOD 200615
warm-up – Coach’s Choice
A. 1 set every 2:30, x 5
1 db power snatch + 2 db hang clean reverse lunge to press + 3 single arm db thrusters + 4 db single arm overhead lunges
-execute complex on right, then on left
work @ 0:00, 2:30, 5:00, 7:30, 10:00
rest to 16:00 on timer, then B
B. AMRAP 6:00 @ 90% effort
10 burpee med ball clean wall balls
15 kb/db swings
rest to 25:00 on timer, then C
C. AMRAP 6:00 @ 90% effort
50 double unders/100 singles
20 alternating single arm db sdhp
D. post WOD recovery
OutDoor Equipment Requirements:
-db &/or kb
-med ball
-jump rope
