Day 5
WOD 161230
warm-up – Coach’s Choice
MAP Friday!
Athletes can start at any station A-E… everyone does F together!!
A. AMRAP 3:00 @ 90% effort
1 rope ascent – OR – 3 pull-up/t2b combo
10 air squats
rest 2min, then B
B. AMRAP 3:00 @ 90% effort
6 calories on bike
6 burpees
rest 2min, then C
C. AMRAP 3:00 @ 90% effort
10 kb swings – 24kg/16kg
10 wall balls
rest 2min, then D
D. AMRAP 3:00 @ 90% effort
150m row
30sec FLR
rest 2min, then E
E. AMRAP 3:00 @ 90% effort
stone to shoulder
rest 2min, then F
F. 3:00… accumulate as much time in a wall sit as you can in 3:00
G. post WOD body maintenance
