Day 5
WOD 170421
warm-up – Coach’s Choice
-All athletes will be working on their own clock… everyone starts @ 0:00
-Choose a workload and stick with it… please don’t mix and match
-Complete workload with aerobic flow mentality
Option 1
row 150m + 5 stone to shoulder
rest 30sec
row 250m + 4 stone to shoulder
rest 1min
row 500m + 3 stone to shoulder
rest 2min
row 750m + 2 stone to shoulder
rest 3min
row 1000m + 1 stone to shoulder
Option 2
run 200’ + 5 rope ascents
rest 30sec
run 200m + 4 rope ascents
rest 1min
run 400m + 3 rope ascents
rest 2min
run 600m + 2 rope ascents
rest 3min
run 800m + 1 rope ascent
