170714 Friday

Day 5
WOD 170714

warm-up – Coach’s Choice

A1. 30sec AB sprint, rest 2:30, then A2
A2. 200’ sandbag sprint, rest 2:30, then back to A1, x 3
(work every 3min for 6 total sets of sprints… 0:00, 3:00, 6:00, 9:00, 12:00, 15:00)
rest to 20:00 on timer, then B
B. AMRAP 12:00 @ aerobic flow pace… db’s nte 40/25
5 db hang squat cleans
200’ run
7 db shoulder to overhead
200’ run
9 wall balls
1 rope ascent – OR – 3 pull-up/t2b combo
C. post WOD recovery