Day 5
WOD 170519
warm-up – Coach’s Choice
Barbells not to exceed 115/75 for all sets
A. 6 front squats every 20sec, x 5
(:00, :20, :40, 1:00, 1:20)
rest to 2:00, then B
B. 90sec row @ 90% aerobic effort
rest to 5:00 on timer, then C
C. 6 shoulder to overhead every 20sec, x 5
(5:00, 5:20, 5:40, 6:00, 6:20)
rest to 7:00, then D
D. 90sec assault bike @ 90% aerobic effort
rest to 10:00, then E
E. 6 sdhp every 20sec, x 5
(10:00, 10:20, 10:40, 11:00, 11:20)
rest to 12:00, then F
F. 90sec trucker road run @ 90% aerobic effort… 45sec down, 45sec back
rest to 15:00, then G
G. Repeat A – F
