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
