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180426 Thursday

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Day 4
WOD 180426

warm-up – Coach’s Choice

A. 5 x 10sec Assault Bike Sprint @ 100% effort… sprint every 2:00
(0:00, 2:00, 4:00, 6:00, 8:00)
rest to 15:00 on timer, then B
B. 3 sets @ 80-90% effort
400m run 
15 kb swings (24kg/16kg)
15 pull-ups
15 ohs/front squats (95/65)
C. post WOD recovery

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