150514 Thursday

Day 4
WOD 150514

warm-up – Coach’s Choice

A. 3:00 @ 80-90% effort, rest 2:00 then B
400m run + max wall balls
B. 3:00 @ 80-90% effort, rest 2:00 then C
tgu – athlete’s choice
C. 3:00 @ 80-90% effort, rest 2:00 then D
30 calories – AD + max burpees
D. 3:00 @ 80-90% effort, rest 2:00 then E
500m row + max jump rope
E. 3:00 @ 80-90% effort
stone to shoulder – athlete’s choice
F. 5-10min post WOD flexibility – Coach’s Choice