Day 2
WOD 171128
warm-up – Coach’s Choice
Athlete’s can choose between the bike or row, but must stay with it from A-D
A1. 4:00 bike or row @ 90% aerobic effort… rest 1min, then A2
A2. @ 5:00 on timer…
EMOM 5:00
5 burpees + 6 db g2oh… nte 50/35
@ 10:00 on timer, start B1
B1. 4:00 bike or row @ increased effort from A1… rest 1min, then B2
B2. @ 15:00 on timer…
EMOM 5:00
5 burpees + 6 bjsd… nte 24”
@ 20:00 on timer, start C1
C1. 4:00 bike or row @ increased effort from B1… rest 1min, then C2
C2. @ 25:00 on timer…
EMOM 5:00
5 burpees + 6 kb swings… nte 32kg/24kg
@ 30:00 on timer, start D1
D1. 4:00 bike or row @ increased effort from C1… rest 1min, then D2
D2. @ 35:00 on timer…
EMOM 5:00
5 burpees + FLR to :50
E. post WOD recovery
