Day 4
WOD 150219
warm-up – Coach’s Choice
A. AMRAP 20:00 @ 80-85% effort
OH walking lunges (45/25), 1 length of room + 15 burpees on to bumper plate + 6 shuttle sprints
-rest 10min-
B. 4 x 30sec row sprint @ 110% effort, rest 30sec between sets
Day 4
WOD 150219
warm-up – Coach’s Choice
A. AMRAP 20:00 @ 80-85% effort
OH walking lunges (45/25), 1 length of room + 15 burpees on to bumper plate + 6 shuttle sprints
-rest 10min-
B. 4 x 30sec row sprint @ 110% effort, rest 30sec between sets