170824 Thursday

Day 4
WOD 170824

warm-up – Coach’s Choice

A. 6 x 10sec AB sprint @ 100% effort, sprint every 2min… (0:00, 2:00, 4:00, 6:00, 8:00, 10:00)
(A1) Primary Lift Make-up Day – Barbell Thrusters… unbroken reps
5. 5. 5. 5. 5. 
 6-8 single arm row @ dots… work every 3min
(0:00, 3:00, 6:00, 9:00, 12:00)
rest to 15:00 on timer, then B
B. AMRAP 14:00 @ 90% effort
100 double unders (x2 singles)
50 wall balls
7 ring muscle-ups (7 pull-ups + 7 strict push-ups)
C. post WOD recovery = Coach’s Choice