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171222 Friday

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Day 5
WOD 171222

warm-up – Coach’s Choice

A. 6 x 10sec AB sprints @ 100% effort… work every 2min
(0:00, 2:00, 4:00, 6:00, 8:00, 10:00)
rest to 15:00, then B
B. AMRAP 15:00 @ aerobic flow pace
row – OR – bike for max distance/calories
@ 0:00, 3:00, 6:00, 9:00, 12:00, 15:00… perform 30sec FLR
C. post WOD recovery

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