180104 Thursday

Day 4
WOD 180104

warm-up – Coach’s Choice

A. 60 back squats for time!… nte 135/95… no racks… time cap not to exceed 5min (because B starts @ 5:00 on timer!)
@ 5:00 on timer, start B
B. AMRAP 5:00 @ 90% effort
10 strict ring rows
10 strict push-ups
rest to 15:00 on timer, then C
C. EMOM 15:00
1) 15 wall balls
2) 10 db g2oh, total reps, alt arms… nte 50/35
3) 50 double unders… nte 45sec attempts or singles
D. post WOD recovery