210917 Friday

Day 5
WOD 210917

Warm-up – Coach’s Choice

Barbells nte 95/65 for all pieces
A. 3 sets @ 90% effort… capped at 7:00
12 kb swings (24kg/16kg)
12 front squats
12 hanging abs
Rest 4min, then B
B. 3 sets @ 90% effort… capped @ 7:00
12 hang power cleans
12 lateral burpees over bar
12 wall balls
Rest 4min, then C
C. 3 sets @ 90% effort… capped @7:00
12 deadlifts
12 shoulder to overhead
12 bjsd/step-ups (24”/20”)
D. post WOD recovery