170810 Thursday

Day 4
WOD 170810

warm-up – Coach’s Choice

A. 4 x 90sec row, rest 90sec b/t sets @ 90% aerobic effort
(A1) Primary Lift – Barbell Thrusters… unbroken reps
9. 8. 7. 6. 
8-10 ring face pulls @ dots, hold 1sec each rep
thruster @ 0:00, 3:00, 6:00, 9:00
rest to 15:00 on timer, then B
B. 5 x 200m run @ 90% aerobic effort… run every 2min
(15:00, 17:00, 19:00, 21:00, 23:00)
@ 25:00, start C
C. AMRAP 5:00… empty the tank
30 burpees
50 wall balls
D. post WOD recovery