160209 Tuesday

Day 2
WOD 160209

warm-up – Coach’s Choice

A. 4 sets @ 100% effort
15sec AD sprint… rest 2:45 b/t sets
work @ 0:00, 3:00, 6:00, 9:00
when timer hits 15:00, start B
B. 5 sets @ 80% effort
1:00 burpees to target… rest 1min b/t sets
work @ 15:00, 17:00, 19:00, 21:00, 23:00
when timer hits 30:00, start C
C. 1 set… empty the tank
27 calorie row
21 burpees over rower
15 thrusters… barbells not to exceed 95/65
9 t2b/k2e/hkr
D. post WOD body maintenance