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201209 Wednesday

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Day 3
WOD 201209

Warm-up – Coach’s Choice

A. 1 set every 4:00, x 5… work @ high intensity
20sec sprint… row/bike/ski
15 wall balls
10 db power snatches… nte 50/35
5 burpees over db (lateral hops or step-overs)
Rest to 25:00, then B
B. Core Holds
1:00 – SB
1:00 – FLR
1:00 – SB
1:00 – overhead hold with db from A
1:00 – wall sit
C. post WOD recovery

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