170922 Friday

Day 5
WOD 170922

warm-up – Coach’s Choice

A. EMOM 5:00
10 overhead lunges + FLR… load with bumper plate
@ 5:00 on timer, start B
B. 5 sets @ 90% effort
10 wall balls
10 db g2oh, total reps, alt arms… 50/35
rest to 15:00 on timer, then C
C. AMRAP 10:00 @ 80-90% effort
200m run
30sec farmer’s carry hold
5 wall climbs – OR – 10 hrpu
D. post WOD recovery