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170526 Friday

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Day 5
WOD 170526

warm-up – Coach’s Choice

Friday Sprint Day!
Dumbbells not to exceed 50/35
Workloads are capped @ 1:00!
Work every 3:30 for a total of 10 sets (5 each)

A1. 10sec assault bike sprint + 9 db shoulder to overhead + 12 pull-ups/jpu/ring rows
(0:00, 7:00, 14:00, 21:00, 28:00)
A2. 20 pistols – OR – 50 air squats + max t2b/k2e/hkr/abmats until time expires
(3:30, 10:30, 17:30, 24:30, 31:30)
B. post WOD stretch

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