Day 4
WOD 160901
warm-up – Coach’s Choice
A. create a linear progression for the overhead press, by increasing weight each set as reps descend… objective is to maintain safety and no failed reps… workload is capped @ 16:00… this workload is not for time
10-8-6-4-2
overhead press… perform 250m row + 30sec SB each side after each set
rest to 21:00 on timer, then B
B. 6 x 10sec AD sprint @ 100% effort, sprint every 2:00…
(work @ 0:00, 2:00, 4:00, 6:00, 8:00)
immediately after 6th set, go to C
C. 50 burpees to target… empty the tank!
D. post WOD body maintenance
