180621 Thursday

Day 4
WOD 180621

warm-up – Coach’s Choice

A1. AMRAP 30sec – row for meters… rest 30sec, then A2
A2. AMRAP 30sec – air squats… rest 30sec, then back to A1, x 4… goal is to increase effort each set
rest to 10:00 on timer, then B
B. 5 x 200m run… run every 2:00
(B @ 10:00, 12:00, 14:00, 16:00, 18:00)
rest to 25:00 on timer, then C
C. PVC “Fran”… 5:00 cap
21-15-9
pvc thrusters
pull-ups
D. post WOD recovery

WOD – Coach’s Choice