180503 Thursday

Day 4
WOD 180503

warm-up – Coach’s Choice

A1. 5 back squats @ 21X1 tempo… no rest b/t A1 & A2
A2. 30sec row/bike/ski @ 75%-80% effort… no rest b/t A2 & A3
A3. 6-8 single arm db push press each arm… rest to 4:00, then back to A1, x 4
(A1 @ 0:00, 4:00, 8:00, 12:00)
rest to 20:00, then B
B. 1 set @ high intensity… capped @ 10:00
50 double unders 
50 burpees
50 t2b/k2e/hkr/ambats
C. post WOD recovery