211020 Wednesday

Day 3
WOD 211020

Warm-up – Coach’s Choice

A1. 8 goblet squats @ tough load… rest to top of minute, then A2
A2. 3-5 wall climbs (sub is coach’s choice)… rest to 3:00, then back to A1, x 4
Rest to 15:00 on timer, then B
B. AMRAP 6:00 @ 90% effort
9 kb swings… athlete’s choice
9 burpees
20 double unders / 40 singles
Rest 3min, then C
C. AMRAP 6:00 @ 90% effort
9 pull-ups
9 bjsd – OR – 10 step-ups… box height is athlete’s choice
20 abmat sit-ups
D. post WOD recovery