170414 Friday

Day 5
WOD 170414

warm-up – Coach’s Choice
A1. 10sec bike sprint @ 100% effort, rest to 2:30 then A2
(work @ 0:00, 5:00, 10:00, 15:00)
A2. 10sec shuttle sprint @ 100% effort, rest to 5:00 then back to A1, x 4
(work @ 2:30, 7:30, 12:30, 17:30)
rest to 25:00 on timer, then B
B. Complete workload with a sprint mentality!… capped @ 5:00!!
15 g2oh… barbells not to exceed 75/55
35 wall balls
15 bar muscle-ups – OR – jumping ctb pull-ups
C. post WOD stretch