180720 Friday

Day 5
WOD 180720

warm-up – Coach’s Choice

A1. 8cal/6cal bike sprint… rest to 2:00 on timer, then A2
A2. 3 shuttle sprints (down & back = 1)… rest to 4:00 on timer, then back to A1, x 3
rest as needed, then B
B. Complete 1 set @ high intensity
10 ring muscle-ups – OR – 20 pull-ups
25 thrusters… nte 75/55
1000m row – OR – 800m run
25 thrusters
10 ring muscle-ups – OR – 20 pull-ups
C. post WOD recovery