211013 Wednesday

Day 3
WOD 211013

Warm-up – Coach’s Choice

A. 5 x 90sec @ 80-90% effort, rest 90sec b/t sets
12 heavy Russian kb swings
10 t2b
Max air squats until time expires
Rest to 18:00 on timer, then B
B. 5 x 90sec @ 80-90% effort, rest 90sec b/t sets
12 alternating db hang clean & jerks… load should be 5-10# heavier than your default load!
Lunge, lunge, burpee until time expires
C. post WOD recovery