140717 Thursday

Day 4
WOD 140717
Repeat WOD 140326

warm-up – Coach’s Choice

Perform 30 back squats in 10:00, using 85-100% of your bodyweight

-rest accordingly, prep for WOD-

score = total time for the following workload

For time:
3 rounds of:
500m row
15 burpees

-rest exactly 4:00-

3 rounds of:
15 kb swings – 24kg/16kg
3 rope ascents – 15’ (5 plank ascents)

-rest exactly 4:00-

3 rounds of:
15 shoulder to overhead – 95/65 (scale accordingly)
50 double unders (bar hops)