171005 Thursday

Day 4
WOD 171005

warm-up – Coach’s Choice

A1. 30sec AB @ 90% aerobic effort… rest 30sec, then A2
A2. 30sec renegade rows… nte 40/25… rest 30sec, then back to A1, x 4
athletes can start @ A1 or A2
(A1 or A2 @ 0:00, 2:00, 4:00, 6:00)
rest to 12:00 on timer, then B
B. Conditioning Test – “Nancy”
5 rounds for time of:
400m run
15 ohs – 95/65
(these are rx’d loads as written by CrossFit… scale weight/movements accordingly)
C. post WOD recovery