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151120 Friday

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Day 5
WOD 151120

warm-up – Coach’s Choice

A. 5 x 20sec row sprint @ 100% effort… sprint @ 0:00, 2:30, 5:00, 7:30, 10:00
-rest as needed-
B. perform workload every 2min for 20:00… (this is 10 sets… last set @ 18:00)
10-15 wall balls
6-9 t2b/k2e/hkr
3-5 burpees
C. post WOD body maintenance

 

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