Day 4
WOD 160414
warm-up – Coach’s Choice
A1. 5 strict press, rest 30sec then A2
A2. 6-8 single arm row, no rest b/t arms… back to A1 @ 3:30 & 7:00
rest as needed, prep for B’s
B1. db curl & press cluster – 4. 4. 4. 4. 4, rest 10sec @ dots… rest 1min then B2
B2. hrpu cluster – 5. 5. 5. 5. 5, rest 5sec in FLR @ dots… rest 1min then back to B1, x 2
rest as needed, then C
C. Complete workload @ 80-90% effort, capped @ 7:00… barbells not to exceed 75/55
50 ohs (sub front squats)
50 burpees
50 double unders – OR – 100 singles
D. post WOD body maintenance
