150811 Tuesday

Day 2
WOD 150811

warm-up – Coach’s Choice

A1. 3-5 heavy back squats, go immediately to A2
A2. 20sec max effort row sprint, work @ 0:00, 3:30, 7:00, 10:30, 14:00, 17:30, rest to 20:00 then B
B. Choose a workload that will allow you to keep moving, maintaining 80-90% effort…
-Option 1-
3 rounds @ 80-90% effort
10 wall climbs
100 double unders
-Option 2-
3 rounds @ 80-90% effort
15 burpees
400m run
C. post WOD flexibility