170420 Thursday

Day 4
WOD 170420

warm-up – Coach’s Choice

A. 5 x 10sec bike sprints @ 100% effort… work every 2min
(A can also be used as a Primary Lift session)
work @ 0:00, 2:00, 4:00, 6:00, 8:00
rest to 15:00 on timer, then B
B. AMRAP 5:00 @ 80-90% effort
tgu… load not to exceed 50/35
rest 2min, then C
C. AMRAP 5:00 @ 80-90% effort
10 pistols – OR – 20 perfect air squats
10 t2b/k2e/hkr
rest 2min, then D
D. AMRAP 1:00 @ max effort
burpees to target
E. post WOD stretch