Day 4
WOD 170803
warm-up – Coach’s Choice
A. 5 sets @ 100% effort… work every 2:30
10sec AB sprint + 5 burpees AFAP… work @ 0:00, 2:30, 5:00, 7:30, 10:00
(A1) Make-up Day, Primary Lift – barbell thruster
4 x 8 unbroken reps… all sets @ final weight from 170725
rest b/t sets = 60sec FLR
work every 3min… 0:00, 3:00, 6:00, 9:00
rest to 15:00 on timer, then B
B. 3 sets @ 90% effort… dumbbells nte 50/35
10 single arm overhead lunges, total reps, alt legs
10 db g2oh, total reps, alt arms
10 single arm overhead lunges (other arm), total reps, alt legs
10 ring push-ups
C. post WOD recovery
