Day 3
WOD 210512
Warm-up – Coach’s Choice
A. Tabata Mash-up… kb swings + goblet squats… kb is athlete’s choice
8 sets @ 90% effort
20sec – kb swings, 10sec rest
20sec – goblet squats, 10sec rest
Rest to 10:00 on timer, then B
B. Tabata Mash-up… box jumps/step-ups + burpees… box height is athlete’s choice
8 sets @ 90% effort
20sec – bjsd/step-ups, 10sec rest
20sec – burpees, 10sec rest
Rest to 25:00 on timer, then C
C. AMRAP 5:00 @ testing effort
5 pull-ups
10 push-ups
15 squats
D. post WOD recovery
