170615 Thursday

Day 4
WOD 170615

warm-up – Coach’s Choice

A. 5 sets @ 90% aerobic effort
200m run + 9 Russian kb swings + 6 burpees… work every 3min
(0:00, 3:00, 6:00, 9:00, 12:00)
(A1. primary lift make-up day… 5. 5. 3. 3. 1. – rest 30sec after each set, then 6-8 reps accessory lift @ dots… lift every 3min)
@ 17:00 on timer, immediately go to B
B. 150 wall balls for time… every time you break a set, perform 30 double unders – OR – 10 db g2oh… not to exceed 50/35
C. post WOD walk + stretch