171012 Thursday

Day 4
WOD 171012

warm-up – Coach’s Choice

A. 400m/350m row @ 90% aerobic effort… row every 3:30 for 3 total sets… (0:00, 3:30, 7:00)
rest to 10:00, then B
B. AMRAP 4:00 @ 90% effort
14 pistols (x2 air squats)
10 db g2oh, total reps, alt arms… nte 50/35
rest to 16:00, then C
C. 400m/350m row @ 90% aerobic effort… row every 3:30 for 3 total sets… (16:00, 19:30, 23:00)
rest to 26:00, then D
D. AMRAP 4:00 @ high intensity
12 American kb swings… nte 24kg/16kg
10 wall balls
E. post WOD recovery