170718 Tuesday

Day 2
WOD 170718

warm-up – Coach’s Choice

A. 4 sets @ 80% effort
200’ farmer’s carry 
10 stationary overhead lunges, nte 75/55
30sec FLR
rest to 15:00 on timer, then B
B. 3 sets @ 90% effort
12 Russian kb swings, nte 32kg/24kg
20 wall balls
rest to 22:00 on timer, then C
C. 10:00 @ max effort
1000m row – OR – 1.5 miles AB
max reps burpee box jump over until time expires… 24”/20”
D. post WOD recovery