150717 Friday

Day 5
WOD 150717

warm-up – Coach’s Choice

A1. 4 x 1:20 row @ 90% aerobic effort, rest 2min between sets, rest 2min after 4th set then B
B. *Choose a workload and perform EMOM 10:00
*5-7 strict ring rows
*3-5 strict or weighted pull-ups
*1-3 strict or weighted muscle-ups
rest to top of minute, then C
C. 4 x 1:20 row @ 90% aerobic effort, rest 2min between sets
D. post WOD flexibility – Coach’s Choice