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170119 Thursday

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Day 4
WOD 170119

warm-up – Coach’s Choice

A. 5 x 10sec AD sprint @ 100% effort… sprint every 2:00
(0:00, 2:00, 4:00, 6:00, 8:00)
rest to 15:00 on timer, then B
B. 3 sets @ high intensity… barbells not to exceed 75/55
20 wall balls
20 sdhp
20 bjsd/step-ups @ 20”
20 push press
20 calorie row
C. post WOD body maintenance

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