170427 Thursday

Day 4
WOD 170427

warm-up – Coach’s Choice

A. 5 x 250m row @ 90% aerobic effort, rest 1min b/t sets… OR use this segment to make-up a Primary Lift you missed… lift every 3min
rest to 15:00 on timer, then B
B. EMOM 6:00
odds – 10 deficit reverse lunges loaded w/dumbbells, total reps, alt legs
evens – 8 strict dumbbell shoulder press
C. EMOM 6:00
odds – 8 strict pull-ups/ring rows
evens – 8 db hang squat cleans
D. EMOM 6:00
odds – 10sec bike sprint
evens – 7-10 burpees
E. post WOD stretch