150714 Tuesday

Day 2
WOD 150714
(Repeat WOD 150407)

warm-up – Coach’s Choice

Athletes can start @ A, B, or C
A. AMRAP 4:00 @ 80-90% effort
250m row
12 t2b/k2e/hkr
6 burpees
rest 2:00, then B
B. AMRAP 4:00 @ 80-90% effort
40 double unders – OR – 100 singles
12 db g2oh, total reps, alt arms
2 rope ascents – OR – 7 plank ascents
rest 2:00 then C
C. AMRAP 4:00 @ 80-90% effort
15 kb swings – 24kg/16kg
15 wall balls
rest 5:00, x 2
D. post WOD flexibility – Coach’s Choice