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180705 Thursday

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Day 4
WOD 180705

warm-up – Coach’s Choice

A. 1 set every 3min for 6 total sets… (0:00, 3:00, 6:00, 9:00, 12:00, 15:00)
10cal/7cal bike sprint @ 100% effort
10 overhead walking lunges (hold bumper plate)
10 burpees on to bumper plate
rest ~5:00 after 6th set, then B
B. 5 sets @ 90% effort
11 kb swings… nte 32kg
30sec goblet wall sit… yes, with your kb!
C. post WOD recovery

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