150414 Tuesday

Day 2
WOD 150414

warm-up – Coach’s Choice

A. 10:00 to find 1RM weighted pull-up – OR – accumulate 20-30 repetitions of strict pull-ups, negatives or a combination of both (in 10:00), no rest between A & B, when timer hits 10:00 start B
B. 8 rounds tabata hrpu (:20 on, :10 off)
-rest as needed-
C. 5 sets @ 85-95% effort
200’ run (parking lot, down and back)
20 shoulder to overhead – 75/45
50 double unders – OR – 20 bjsd – 20” box
rest 1:00
D. Post WOD Flexibility – Coach’s Choice