150825 Tuesday

Day 2
WOD 150825

warm-up – Coach’s Choice

A. 3 x AMRAP 2:00 @ 90% effort (train, don’t test)
12 calorie row
6 thrusters – barbells not to exceed 165/115
max effort pull-ups – OR – muscle-ups
rest 3min, add weight to the thrusters each set
Z1 activity until timer hits 20:00, then B
B. EMOM 16:00…
150m row @ 20:00, 24:00, 28:00, 32:00
18-22 wall balls @ 21:00, 25:00, 29:00, 33:00
10-15 t2b/k2e/hkr @ 22:00, 26:00, 30:00, 34:00
25 bjsd – 24”/20” @ 23:00, 27:00, 31:00, 35:00
C. post WOD flexibility