Day 2
WOD 210810
Warm-up – Coach’s Choice
A1. 8 dual dumbbell step-ups each leg… working leg is static on the box (2 risers or 4 bumpers)… rest 30sec, then A2
A2. 8 dual dumbbell bent over row… no rest, then A3
A3. 30sec side bridge each side… rest to 4:00, then back to A1, x 3
Rest to 15:00, then B
B. AMRAP 6:00 @ 90% effort
500m row
10 burpees
6 dual db clean to overhead… nte 50/35 each hand
Rest 3min, then C
C. AMRAP 6:00 @ 90% effort
150 double unders/300 singles
10 burpees
6 dual db thrusters… nte 50/35 each hand
D. post WOD recovery
