150716 Thursday

Day 4
WOD 150716
(Repeat WOD 150205)

warm-up – Coach’s Choice

A. 75 g2oh – barbells not to exceed 75/45, 6:00 CAP
-rest 5-7min-
B. 4 sets @ 80% effort
15 db thrusters (keep it light and quick)
15 burpees
rest 90sec
(pair up and alternate with larger groups (5:30heat))
-rest as needed, be sure legs feel rested-
C. 4 x 30sec row @ 95-100% effort, rest 30sec between efforts… we should see a drop off each set, if first set is at 100%