150924 Thursday

Day 4
WOD 150924

warm-up – Coach’s Choice

A. 20 tgu, tough, not for time
-rest as needed-
B1. 1 set @ 80-85% effort
400m run
21 kb swings – 24kg/16kg
12 pull-ups
rest 1min then B2
B2. 2 sets @ 80-85% effort
30 double unders – OR – 90 singles
15 ground to overhead – 75/45
rest 1min after 2nd set, then B3
B3. complete 30 wall balls in 1-3 sets, rest 1min then back to B1, x 2-3 depending on time
C. post WOD body maintenance

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