150616 Tuesday

Day 2
WOD 150616

warm-up – Coach’s Choice

A. EMOM 10:00 – 2 tgu + FLR for remainder of minute
-rest as needed-
B. Repeat from 150310
For time:
15-12-9 t2b/k2e/hanging knee raises
5-7-9 db thrusters – athlete’s choice
12-9-6 pull-ups – OR – 3-2-1 rope ascents
+
3 rounds not for time @ aerobic pace (75-80% effort)
10 calorie row
10 burpee + step-over rower
C. 5-10min post WOD flexibility