180524 Thursday

Day 4
WOD 180524

warm-up – Coach’s Choice

A. 1000m row – OR – 1.5mile Assault Bike
+ 2:00 wall sit
rest to 10:00 on timer, then B
B. AMRAP 7:00 – Ascending Ladder of: wall climbs + ring rows/pull-ups/muscle-ups
1-2-3-4-5-6-7-8-9-10
rest to 20:00 on timer, then C
C. 1000m row – OR – 1.5mile Assault Bike (choose what you didn’t use in “A”)
D. post WOD recovery