180627 Wednesday

Day 3
WOD 180627

warm-up – Coach’s Choice

A. 4 x 400m run @ 90% aerobic effort… rest 1:00 b/t sets
rest to 15:00 on timer, then B
B. AMRAP 6:00 @ 90% effort
12 pull-ups – OR – 6 muscle-ups
12 pistols – OR – 20 air squats
rest 4min, then C
C. AMRAP 6:00 @ max effort
9 kb swings… nte 24kg/16kg
9 burpee box jumps… nte 24”/20”
D. post WOD recovery