180412 Thursday

Day 4
WOD 180412

warm-up – Coach’s Choice

(Athletes can start @ A1, 2 or 3)
A1. 30sec shuttle run @ 90% effort… rest 90sec, then A2
A2. 30sec Assault Bike @ 90% effort… rest 90sec, then A3
A3. 30sec bjsd (24”/20”) @ 90% effort… rest 90sec, then back to A1, x 3
rest to 23:00 on timer, then B
B. 7:00 workload… barbells nte 115/75
50 g2oh + max calorie row until time expires
C. post WOD recovery