Day 5
WOD 160617
(Repeat WOD 151127, Repeat WOD 141126)
warm-up – Coach’s Choice
(athletes can start @ A, B, C, or D… 3 athletes per station, stay in order)
A. AMRAP 6:00 @ 80-85% effort
20 squats
15 kb swings – 24kg/16kg
10 calories – AD
rest 3min, then B
B. AMRAP 6:00 @ 80-85% effort
20 calories – rower
15 hrpu
10 box jumps w/step-down – 24”/20”
rest 3min, then C
C. AMRAP 6:00 @ 80-85% effort
15 burpee pull-ups – OR – burpee muscle-ups
15 t2b/k2e – OR – toes thru rings
rest 3min, then D
D. AMRAP 6:00 @ 80-85% effort
stone to shoulder – athlete’s choice
E. post WOD body maintenance
