170330 Thursday

Day 4
WOD 170330

warm-up – Coach’s Choice

A. 6 x 10sec bike sprints @ 100% effort… work every 2min… last set @ 10:00
rest to 15:00 on timer, then B
B1. wall ball cluster – 8. 8. 8. 8. 8, rest 10sec @ dots & b/t B1 & B2
B2. pull-up cluster – 5. 5. 5. 5. 5, rest 10sec @ dots… rest 1min, then back to B1, x 2
rest to 25:00 on timer, then C
C. 3 sets @ high intensity
50 double unders (60sec attempts)
8 db g2oh, total reps, alt arms… not to exceed 75/50
D. post WOD stretch