170413 Thursday

Day 4
WOD 170413

warm-up – Coach’s Choice

A. AMRAP 8:00 @ 80% effort… (Athletes who missed a primary lift can use the 8:00 time domain to complete missed lifts)
5 pull-ups
10 hrpu
15 air squats
200’ farmer’s carry
rest to 12:00 on timer, then B
B. EMOM 5:00
5 dumbbell bicep curls (both arms same time) + 5 dumbbell thrusters
rest to 20:00 on timer, then C
C. 3 rounds @ 80% effort
100’ walking lunges
100’ run back to gym
30sec loaded wall sit (use db from B)
60sec FLR
D. post WOD stretch