Day 3
WOD 160824
warm-up – Coach’s Choice
A1. 6 cgbp @ 30X1 tempo (use same weight for all 3 sets)… rest to top of minute, then A2
A2. 20sec row sprint… rest to top of minute, then A3
A3. 30sec SB… no rest b/t A3 & A4
A4. 30sec SB… back to A1 @ 4:00 & 8:00
rest to 15:00 on timer, prep for B
B. 5 x AMRAP 75sec @ 95% effort, rest 2:30 b/t sets
5 calorie AD sprint
7 heavy Russian kb swings
9 wall balls
max effort burpees until time expires
Set 1 – 0:00-1:15
Set 2 – 3:45-5:00
Set 3 – 7:30-8:45
Set 4 – 11:15-12:30
Set 5 – 15:00:-16:15
C. post WOD body maintenance
