141120 Thursday

Day 4
WOD 141120

warm-up – Coach’s Choice

A. AMRAP 5:00 @ 90% effort
12 hang power snatch – 75/45
15 hrpu
10 box jump w/step-down – 24”/20”
rest 2:00, then B

B. AMRAP 5:00 @ 90% effort
8 clean to overhead – 75/45
6 burpee box jump over – 24”/20”
8 kb swings – 24kg/16kg
6 burpee box jump over
rest 2:00, then C

C. AMRAP 5:00 @ 90% effort
12 sdhp – 75/45
15 abmat sit-ups
10 wall balls
rest 5:00, then C + B + A

(45min heats do 4:00 or 3:00 AMRAPs w/same rest time)