Day 2
WOD 220823
Repeat WOD 210824
Warm-up – Coach’s Choice
A. 3 sets @ strict temp… this has a 6:00 window… B starts @ 6:00
10 unbroken, strict dual dumbbell curl & press… load is athlete’s choice
60sec forearm plank
@ 6:00 on timer, start B
B. 100 air squats for time… capped @ 4:00… C starts @ 10:00
@ 10:00, start C
C. EMOM 10:00
Evens – AMRAP 30sec – strict push-ups
Odds – AMRAP 30sec – strict pull-ups/ring rows
Rest 5min, then D
D. AMRAP 5:00
30 alternating db hang clean & jerks… nte 50/35
50 wall balls
E. post WOD recovery
