170727 Thursday

Day 4 
WOD 170727

warm-up – Coach’s Choice

A. 8 x 30/30 row… all sets @ 90% aerobic effort
(A1) Primary Lift Make-up Day – barbell thruster
4 x 8 unbroken reps… rest = 2 turkish get-ups (1 each arm)
work every 3min… 0:00, 3:00, 6:00, 9:00
rest to 15:00 on timer, then B
B. 5 sets @ a continuous grind… barbells nte 115/75
200m run
10 hang power cleans
10 front rack lunges, total steps, alt legs
30sec FLR
10 t2b/k2e/hkr
C. post WOD recovery