160421 Thursday

Day 4
WOD 160421

warm-up – Coach’s Choice

A1. 4 tgu, total reps, alt arms… no rest b/t A1 & A2
A2. 30sec SB (L) + 30sec SB (R), rest 30sec then back to A1, x 4
rest as needed, then B… use bumper plate for oh walking lunges
B. 1 set every 4:00 @ 90% effort… work @ 0:00, 4:00, 8:00, 12:00, 16:00
10 calorie row
oh walking lunges across room
15 hrpu
oh walking lunges back to rower
C. post WOD body maintenance