Day 4
WOD 161222
warm-up – Coach’s Choice
A. 5:00 bjsd test – 24”/20
Rules:
-must step down each rep
-do not stop
-if you must stop, stop on top of the box
-only 3 deep breathes per stop
rest to 10:00 on timer, then B
B. 3 x 400m row @ high intensity, rest 1:15 b/t sets
rx’d recovery b/t sets = 10 step-ups, then back in the seat
Goal is for each row to be within 3sec
immediately after recovery from set 3, go to C
C. 3-5 sets @ warm-up/recovery pace
10 ring rows
10 hrpu
10 air squats
D. post WOD body maintenance
