Day 2
WOD 201103
Warm-up – Coach’s Choice
A1. 6 dual db split stance RDL each leg… rest to top of minute, then A2
A2. 10 db step-ups, total reps, alternate legs (2 risers or 4 bumpers)… rest to top of minute, then A3
A3. 30sec side bridge each side… rest to 5:00 on timer, then back to A1, x 3
(A1 @ 0:00, 5:00, 10:00)
Rest 5min after 3rd set, then B
B. Complete workload @ 90% effort for max repetitions
3:00 – kb swings (24kg/16kg)
3:00 – burpees
3:00 – bjsd (24”/20”)
3:00 – alternating db hang clean & jerks (50/35)
C. post WOD recovery
