170605 Monday

Day 1
WOD 170605

warm-up – Coach’s Choice

A1. 4 back squats… rest to top of minute, then A2
A2. 4 tgu, total reps, alt arms… rest to 3:30, then back to A1, x 5
(squat @ 0:00, 3:30, 7:00, 10:30, 14:00)
rest to 18:00 on timer, then B
B. EMOM 10:00
evens – 6-8 strict/weighted pull-ups/ring rows
odds – 6-8 dumbbell thrusters
@ 28:00 on timer, perform C
C. AMRAP 5:00 @ max effort
30 burpees
50 wall balls
D. post WOD 200m walk + stretch