180830 Thursday

Day 4
WOD 180830

warm-up – Coach’s Choice

A. 5:00 @ 90% effort
400m run, then:
burpee box jump overs (24”/20”) until time expires
rest to 7:30 on timer, then B
B. 5:00 @ 90% effort
400m run, then:
10 sdhp (95/65) + 10 t2b until time expires
rest to 15:00 on timer, then C
C. 5:00 @ 90% effort
400m run, then:
3 pull-ups + 6 push-ups + 9 squats until time expires
rest to 22:30, then D
D. 5:00 @ 90% effort
400m run, then:
barbell g2oh until time expires (95/65)
E. post WOD recovery