160107 Thursday

Day 4
WOD 160107

warm-up – Coach’s Choice

A. AMRAP 5:00 @ 90% effort… barbells not to exceed 95/65
thrusters
*perform 1 rope ascent – OR – 3 burpee pull-ups EMOM, starting @ 0:00*
when timer hits 10:00, go to B
B. 5 x 90sec row @ 90% effort, rest 90sec b/t sets
when timer hits 30:00, go to C
C. Add 5-10lb to your barbell and do A again!
D. post WOD body maintenance