Day 4
WOD 170831
warm-up – Coach’s Choice
A. 1 set every 4min for 3 total sets… (0:00. 4:00, 8:00)
200m run
12-15 rower pike-ups
12 total goblet curtsy squats
(A1) Primary Lift Make-up Day – Barbell Thrusters… unbroken reps
4. 4. 4. 4. 4.
20-30sec ring row hold @ dots… work every 3min
(0:00, 3:00, 6:00, 9:00, 12:00)
rest to 15:00 on timer, then B
B. AMRAP 15:00 @ 80-90% effort… dumbbells nte 50/35… boxes nte 24”/20”
*10 db g2oh, total reps, alt arms
10 burpee box jump up & over
*add 10 reps each round
C. post WOD recovery = Coach’s Choice
