Day 4
WOD 170921
warm-up – Coach’s Choice
A. 6 x 10sec AB sprints @ 100% effort, sprint every 2min
(0:00, 2:00, 4:00, 6:00, 8:00, 10:00)
(A1) Primary Lift Make-up Day – Barbell Thruster… working out of racks is acceptable!
5. 3. 1. 1.
2 tgu @ dots… work every 3min (0:00, 3:00, 6:00, 9:00)
rest to 15:00 on timer, then B
B. 1 set @ 80-90% effort… workload capped @ 15:00
1000m row – OR – 1.5mile AB
15-12-9-6-3
single arm dumbbell push press/jerk (each arm)… nte 50/35
clean grip deadlifts… nte 185/135
C. post WOD recovery
