Day 5
WOD 160930
warm-up – Coach’s Choice
MAP 2… all workloads performed @ 80-90% effort
A1. AMRAP 1:00
5 wall balls
5 kb sdhp (choice)
5 bjsd – boxes not to exceed 20”
rest 1min, then A2
A2. AMRAP 1:00
6-8 calorie row
max t2b/k2e/hkr until time expires
rest 1min, then A3
A3. AMARP 1:00
2 lunges + 1 burpee
rest 1min, then back to A1, x 2
@ 17:00 on timer, go to B
B. 6 sets of Option 1 – OR – Option 2 @ 80-90% effort
perform 1 set of workload @ 17:00, 19:00, 21:00, 23:00, 25:00, 27:00
Choose a workload that feels good in your belly!
Option 1 – 200m run + 1-2 rope ascents
Option 2 – 10 hrpu + 15 air squats + 200’ run
C. post WOD body maintenance
