170504 Thursday

A. 6 x 10sec bike sprints @ 100% effort, sprint every 2min
(0:00, 2:00, 4:00, 6:00, 8:00, 10:00)
(A1) primary lift make-up… 4 x 8… lift every 3min… (0:00, 3:00, 6:00, 9:00)
rest to 15:00 on timer, then B
B. 1 set every 5min for 3 total sets… work at 90% aerobic effort
(15:00, 20:00, 25:00)
400m run
15 ohs – OR – 15 front squats… barbells n-t-e 95/65
10 pull-ups/jpu/ring rows
C. post WOD stretch