180215 Thursday

Day 4
WOD 180215 

warm-up – Coach’s Choice

A1. 1 squat clean + 2 front squats + 3 shoulder to overhead… rest 30sec, then A2
A2. 30sec ring row hold + 30sec FLR… rest to 4:00 on timer, then back to A1, x 3… build bar each set… A1 @ 0:00, 4:00, 8:00
rest to 15:00 on timer, then B
B. EMOM 15:00
1) 40sec row for consistent pace
2) 40sec Assault Bike for consistent RPM
3) 50 double unders… (attempts not to exceed 40sec)
C. post WOD recovery