210416 Friday

Day 5
WOD 210416

Warm-up – Coach’s Choice

A. AMRAP 5:00 @ max effort
Burpee pull-ups – OR – burpee muscle-ups (ring or bar)
Rest 5min, then B
B. AMRAP 5:00 @ max effort
Double unders… if you get to 300 reps prior to 5:00, stop and rest
OR
Bjsd @ 24”/20”… if you get to 100 reps prior to 5:00, stop and rest
Rest 5min, then C
C. AMRAP 5:00 @ max effort
10 overhead lunges… nte 45/25
10 burpees to bumper plate
D. post WOD recovery