Day 5
WOD 170707
Repeat WOD 170307
warm-up – Coach’s Choice
(Testing Make-up Day… use “A” portion to make-up a test you missed)
A. EMOM 16:00… athlete’s choice w/db weights
0) 6-8 single arm db thrusters
1) 6 db burpee clean & jerks
2) 6-8 single arm db thrusters (other arm)
3) 9 pull-ups – OR – 4 muscle-ups
rest to 20:00, then B
B. AMRAP 7:00 @ 90% effort
*1 wall climb – OR – hand-release inchworm push-up
10 wall balls
15 kb swings – 24kg/16kg
*increase 1 repetition each set
@ 27:00 on timer, “C” stands for cash-out!
C. Choose a cash-out!
1) 100 double unders + 30 burpees
or
2) 50 burpee box jump overs @ 20”
D. post WOD recovery
