Day 4
WOD 171130
warm-up – Coach’s Choice
A. 1 set every 3min for 5 total sets… work @ 0:00 3:00, 6:00, 9:00, 12:00
10sec AB sprint + 20 walking lunges
rest to 20:00 on timer, then B
B. Complete workload for time…
“Annie”
50-40-30-20-10
double unders
sit-ups
-OR-
2000m row time trial
C. post workout skill work if time allows
D. post WOD recovery
