200619 Friday

@ the whiteboard

Day 5
WOD 200619

warm-up – Coach’s Choice

A. AMRAP 3:00 @ 90% effort
6 alternating db hang clean reverse lunge to press
9 burpees
rest 3min, then B
B. AMRAP 3:00 @ 90% effort
20 double unders/50 singles
7/7 single arm db shoulder to overhead
rest 3min, then C
C. AMRAP 3:00 @ 90% effort
12 med ball squats
9 med ball no push-up, no jump burpees
rest 5min, then Repeat A, B, C… same format
D. post WOD recovery

OutDoor WOD Requirements:
-db/kb
-jump rope
-med ball