160121 Thursday

Day 4
WOD 160121

warm-up – Coach’s Choice

A. 1 set @ 85-95% effort
500m row
20 kb swings – Athlete’s Choice
rest to 6:00 on timer, then B
B. 1 set @ 85-95% effort
400m row
25 bjsd – 24”/20”
rest to 12:00 on timer then C
C. 1 set @ 85-95% effort
300m row
30 shoulder to overhead… do not exceed 95/65
rest to 18:00 on timer, then D
D. 1 set @ 85-95% effort
200m row
20 burpees over erg
20 air squats
E. post WOD body maintenance