170908 Friday

Day 5
WOD 170908

warm-up – Coach’s Choice

A. AMRAP 10:00 @ 80-90% effort
200’ run
1-2 rope ascents – OR – 5 ring rows + 5 push-ups
rest 5min, then B @ 14:00 on timer
B. 5 sets @ 90% effort
20 wall balls
10, 20 or 30 double unders 
rest to 25:00 on timer, then C… C starts @ 25:00 even if didn’t finish B
C. 5:00 workload… empty the tank!
500m row – OR – 20cal Assault Bike
50 burpees
D. post WOD recovery = Coach’s Choice