150730 Thursday

Day 4
WOD 150730

warm-up – Coach’s Choice

A1. AMRAP 30sec ghd sit-ups – OR – abmat sit-ups, rest 30sec then A2
A2. AMRAP 30sec back ext – OR – waiter’s bows, rest 30sec then back to A1, x 3
-rest and prep accordingly for B-
B. Athlete’s Choice
Option 1 – “Fran”
For time @ 100% effort
21-15-9
thrusters – 95/65
pull-ups

Option 2 – “Helen”
3 rounds for time of:
400m run
21 kb swings – 24kg/16kg
12 pull-ups

C. post WOD Z1 + flexibility