Day 1
WOD 160704
warm-up – Coach’s Choice
Happy Birthday America!
Add 1776 together and you get 21
Add 2016 together and you get 9…
Let’s stick a 15 in the middle and celebrate America, along with a 240 rep cash-out!!
A. 21-15-9 @ 90% effort, capped @ 4:00
wall balls
t2b/k2e/hkr
rest to 8:00 on timer, then B
B. 8 sets @ 80-90% effort… CAPPED @ 32:00 on timer
10 db g2oh, total reps, alt arms
10 ohs… barbells not to exceed 95/65
10 bar-facing-America-loving burpees
@ 32:00 on timer, go to C
C. make the jump rope go under your feet 240 times!
D. post WOD body maintenance