161028 Friday

Day 5
WOD 161028

warm-up – Coach’s Choice

A. 6 x 10sec AD sprints @ 100% effort… sprint every 2:00
0:00, 2:00, 4:00, 6:00, 8:00, 10:00
rest to 15:00 on timer, then B
B. 12:00 workload… touch and go (unbroken) hang power snatches… build bar each set… not for time
6. 6. 6. 6. 6. – 5 box jumps @ dots… boxes not to exceed 30”
(15:00, 18:00, 21:00, 24:00, 27:00)
@ 30:00 on timer… go to C
C. 50 wall balls AFAP
D. post WOD body maintenance