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180919 Wednesday

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Day 3
WOD 180919

warm-up – Coach’s Choice

A. Overhead Squats – 10. 10. 10.
30sec FLR @ dots
squat @ 0:00, 3:00, 6:00
rest to 10:00 on timer, then B
B. 5 x 10sec bike sprints @ 100% effort
sprint @ 10:00, 12:00, 14:00, 16:00, 18:00
rest to 25:00 on timer, then C
C. 5:00 @ max effort
20 shoulder to overhead… nte 75/55
30 double unders (50 singles)
D. post WOD recovery

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