220914 Wednesday

Day 3

WOD 220914

TEST DAY

Warm-up – Coach’s Choice

A1. :30 FLR, rest to TOM then A2

A2. :30 Side bridge, rest to TOM them A3

A3. :30 Side bridge, rest to TOM the A4

A4. :30 Hollowbody, rest to TOM the A1 x2

Rest 2:00

B. Max Hange 3:00 cap TEST

If dropped, burpee to target for remaining time

Rest 5:00

C1. AMRAP :30 hspu/ wall climbs/hrpu, rest TOM

C2. AMRAP :30 pistols/ high and/ or weighted box step ups, rest TOM

C3. AMRAP :30 DB hang clean & jerks, rest TOM

C4. AMRAP :30 GHD/ V-ups, rest TOM

Theses numbers will be your own personal rep scheme for D

Rest 2:00

D. AMRAP 6:00 90% effort

Hspu or wall climbs or hrpu

Pistols or high weighted box step ups

DB Snatch

GHD/ Vups

Stone3 -

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