180614 Thursday

Day 4
WOD 180614 
Repeat WOD 171206

warm-up – Coach’s Choice

A. 6 x 10sec Assault Bike sprint… work every 2min
(0:00, 2:00, 4:00, 6:00, 8:00, 10:00)
rest ~5min, then B… (repeat WOD 150318)
B.  2:00 AMRAP @ 80-90% effort, rest 2:00 between sets, x 5
12 kb swings + run to wall ball
9 wall balls + run back to kb
(kettlebells are athlete’s choice… kbs are on one side of the room, wall balls on the other side of the room… you must move to and from)
C. post WOD recovery