Day 4
WOD 170907
warm-up – Coach’s Choice
A. 6 x 10sec AB sprint… work every 2min… (0:00, 2:00, 4:00, 6:00, 8:00, 10:00)
(A1) Primary Lift Make-up Day – Barbell Thrusters… unbroken reps… Athletes can work out of racks
3. 3. 3. 3. 3.
6-8 single arm row each arm @ dots… make it tough… work every 3min
(0:00, 3:00, 6:00, 9:00, 12:00)
rest to 15:00 on timer, then B
B. EMOM 8:00
odds – 30sec farmer’s carry
evens – 15 goblet squats (use farmer’s carry wt)
rest to 25:00 on timer, then C
C. AMRAP 5:00 @ 90% effort
burpee pull-ups – OR – burpee muscle-ups
perform 8 wall balls EMOM, starting @ 25:00 (or 0:00 if you restart clock)
D. post WOD recovery = Coach’s Choice
