Day 4
WOD 171214
warm-up – Coach’s Choice
A1. 4 tgu… total reps, alt arms… rest 30sec, then A2
A2. 10 overhead lunges… total reps, alt legs… load w/barbell or bumper plate… rest 30sec, then A3
A3. 30sec wall sit… rest 30sec, then back to A1, x 3
rest to 15:00 on timer, then B
B. EMOM 9:00
1) 40sec row for calories
2) 40sec bike for calories
3) 50 double unders – OR – 40sec jump rope
@ 25:00 on timer, start C
C. AMRAP 5:00 @ high intensity
50 db g2oh… total reps, alt arms… nte 50/35
30 burpees
D. post WOD recovery
