Day 3
WOD 200722
warm-up – Coach’s Choice
A. 10. 8. 6. 4. – back squat… execute 30sec farmer’s hold @ dots
(10’s @ 0:00, 8’s @ 3:00, 6’s @ 6:00, 4’s @ 9:00)
rest to 12:00 on timer, then B
B. AMRAP 5:00
max unbroken reps single arm shoulder to overhead (R)
max unbroken reps single arm shoulder to overhead (L)
max reps bjsd/step-ups until time expires… nte 24”/20”
rest exactly 5min, then C
C. Choose a workload… AMRAP 8:00 @ 90%
Option 1…
50 air squats
20 pull-ups/ring rows
Option 2…
20 pistols
10 muscle-ups (ring or bar)
D. post WOD recovery
