140724 Thursday

Day 4
WOD 140724

warm-up – Coach’s Choice

EMOM for 10:00 of:
on the evens – 6 pendlay rows
on the odds – 30 seconds max effort hrpu – OR – strict hspu

-rest exactly 5:00-

For time:
500m row
20 stone to shoulder – athlete’s choice
15 box jumps – L1 20”, L2 24”, L3 30”
10 rope ascents (20 plank ascents)