160720 Wednesday

Day 3
WOD 160720

warm-up – Coach’s Choice

A. 10sec AD sprint @ 100% effort, every 2min for 5 sets… 0:00, 2:00, 4:00, 6:00, 8:00… immediately run 200m after 5th set
rest to 15:00 on timer, then B
B. 4 x 90sec row @ 80-90% aerobic effort, rest 90sec b/t sets
rest to 30:00 on timer, then C
C. 1 set @ 95% effort… barbells not to exceed 75/55
30 g2oh
150 double unders – OR – 50 bjsd (24”/20”)
50 burpees
D. post WOD body maintenance