Day 4
WOD 151008
warm-up – Coach’s Choice
A. 4 x 1:00/1:00 (or have number of athletes determine rest/rotation) – AD @ 90% aerobic effort
-rest as needed-
B1. empty barbell overhead press cluster – 5. 5. 5. 5, rest 5sec in overhead positon @ dots, rest 30sec after 4th set, then B2
B2. hrpu cluster – 5. 5. 5. 5, rest 5sec in FLR @ dots, rest 1min after 4th set then back to B1, x 2
C. For time @ 80-85% effort
60 db g2oh, total reps, alt arms… perform 10 air squats on every even minute (0:00, 2:00, 4:00, 6:00 etc)
D. post WOD body maintenance
post all results to comments
