160601 Wednesday

Day 3
WOD 160601

warm-up – Coach’s Choice

A. EMOM 16:00
12sec AD sprint @ 0:00, 4:00, 8:00, 12:00
5 cgbp @ 1:00, 5:00, 9:00, 13:00
1 sled push @ 2:00, 6:00, 10:00, 14:00
5 single arm row each arm @ 3:00, 7:00, 11:00, 15:00
rest to 20:00 on timer, then B
B. 10 sets @ 80-90% effort (capped @ 35:00 on timer)
2 rope ascents – OR – 4 pull-ups + 4 t2b/k2e/hkr
200’ run
C. post WOD body maintenance