200909 Wednesday

Day 3
WOD 200909

Warm-up – Coach’s Choice

A1. EMOM 5:00
10 t2b/ghd sit-ups – OR – 15 hanging knee raises/abmats
@ 5:00 on timer, start A2
A2. AMRAP 5:00
Bjsd – OR – med ball step-ups… nte 24”/20”
Rest to 15:00, then B
B1. EMOM 5:00
15 wall balls
@ 20:00, start B2
B2. bring your wall ball and do walking lunges around the farmer’s carry loop
Immediately after B2, start B3
B3. FLR test… nte 5:00
C. post WOD recovery