180531 Thursday

Day 4
WOD 180531

warm-up – Coach’s Choice

A1. 1 heavy back squat @ 21X1 tempo… no rest b/t A1 & A2
A2. Choose an activity you love, or mix and match…
1:00 – row/bike/ski – OR – 200m run
rest to 3:00 on timer, then back to A1, x 5
(squat @ 0:00, 3:00, 6:00, 9:00, 12:00)
rest to 20:00 on timer, then B
B. Pick a Challenge… all capped @ 10:00
2000m row/ski
300 double unders
150 kb swings @ 24kg/16kg
150 wall balls
30 muscle-ups
20 rope climbs
C. post WOD recovery