Day 4
WOD 150528
warm-up – Coach’s Choice
A. AMRAP 6:00 @ 85-90% effort
5 pull-ups
10 hrpu
15 squats
-rest exactly 4:00, B starts @ 10:00-
B. timed wall ball cluster – 3 sets of 30sec/30sec, rest 1min after 3rd set, x 2
set 1 – 10-10:30
set 2 – 11-11:30
set 3 – 12-12:30… rest 1min
set 4 – 13:30-14
set 5 – 14:30-15
set 6 – 15:30-16
-rest exactly 4:00, C starts @ 20:00
C. AMRAP 6:00 @ 80-90% effort
5 push press – barbells are not to exceed 135/95
10 t2b/k2e/hkr
15 bjsd – 24”/20”
D. post WOD flexibility – Coach’s Choice
