Day 5
WOD 180824
warm-up – Coach’s Choice
A. 5 x 10sec bike sprints @ 100% effort… sprint @ 0:00, 2:00, 4:00, 6:00, 8:00
rest ~5:00, then B
B. For time
buy-in – 30 wall balls
5 rounds:
5 squat snatch (95/65)
10 chest to bar pull-ups (Men)/chin over bar pull-ups (Women)
cash-out – 30 burpees
(This WOD is called “junk yard dog”, and it’s from a November 2010 competition at CrossFit OTG)
((Modifications… keep reps/rounds the same, but scale the weight or adjust barbell movements to squat cleans and pulling reps within your skill set))
