160929 Thursday

Day 4
WOD 160929

warm-up – Coach’s Choice

A. 3 x 20sec AD sprint @ 100% effort
sprint @ 0:00, 2:30, 5:00
rest to 10:00 on timer, then B
B. AMRAP 5:00 @ 90-95% effort… barbells not to exceed 95/65
30 ohs
30 bar-facing burpees
rest to 20:00 on timer, then C
C. 3-5 x 1:00 AD spin @ 75-80% effort… double or triple up, and create a rotation… rest dictated by amount of athletes in the group (athletes w/o partner go 1:1)
D. post WOD body maintenance