141231 Wednesday

Day 3
WOD 141231

warm-up – Coach’s Choice

A1. 90sec @ 80-90% effort
15 db thrusters + 15 pull-ups + max box jumps w/step-down – 24”/20”, rest 90sec
A2. 90sec @ 80-90% effort
50 squats + 10 hrpu + max calories on rower, rest 90sec
A3. 90sec @ 80-90% effort
15 hang squat cleans + max ring dips, rest 90sec
A4. 90sec @ 80-90% effort
20 calories AD + max burpees, rest 90sec
A5. 90sec @ 80-90% effort
jump rope + 4 lunges every stop or trip, rest 5:00, x 2