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220720 Wednesday

Complete workload @ 90+% effort… workload capped @ 6:00 75 double unders – OR – 1:00 jumping rope… then, 2 rounds of: 5 muscle-ups c2b pull-upschin over bar – OR – 5 ring rows + 5 hrpu 7 sdhp… barbells @ 100% of A 9 wall balls rest to 20:00 on timer, then C C.
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220720 Wednesday

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Day 3
WOD 220720
Repeat WOD 220216
Repeat WOD 170207

warm-up – Coach’s Choice

A. Complete workload @ 90+% effort… barbells not to exceed 115/75… workload capped @ 6:00
75 double unders – OR – 1:00 of jumping rope… then,
2 rounds of:
9 power cleans
7 front squats
5 shoulder to overhead
rest to 10:00 on timer, then B
B. Complete workload @ 90+% effort… workload capped @ 6:00
75 double unders – OR – 1:00 jumping rope… then,
2 rounds of:
5 muscle-ups (c2b pull-ups/chin over bar – OR – 5 ring rows + 5 hrpu)
7 sdhp… barbells @ 100% of A
9 wall balls
rest to 20:00 on timer, then C
C. Complete workload @ 90+% effort… no cap!
75 double unders – OR – 1:00 jumping rope… then,
2 rounds of:
9 t2b/k2e/hkr
7 burpees over bar
5 snatches – OR – squat cleans… barbells @ 100% of A
D. post WOD recovery

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