170705 Wednesday

Day 3
WOD 170705
Repeat WOD 170309

warm-up – Coach’s Choice
(Testing Make-up Day… use “A” portion to make-up a test you missed)

A. 6 x 10sec bike sprints @ 100% effort… sprint every 2min
(0:00, 2:00, 4:00, 6:00, 8:00, 10:00)
rest to 15:00 on timer, then B)
B. 1 set every 2min, for 8 sets… barbells not to exceed 115/75
(15:00, 17:00, 19:00, 21:00, 23:00, 25:00, 27:00, 29:00)
5 snatches – OR – squat cleans
5 box jumps… not to exceed 30”
5 t2b/k2e/hkr
C. post WOD recovery