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180125 Thursday

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Day 4
WOD 180125

warm-up – Coach’s Choice

A. 1 set every 3min for total of 5 sets… (0:00, 3:00, 6:00, 9:00, 12:00)
10sec Assault Bike Sprint + 10 walking lunges w/1 burpee every other step
rest to 20:00 on timer, then B
B. Complete workload for time with a testing mentality!  (WOD courtesy of Row’d Royalty 18.1)
1000m row
rest 2min
750m row
rest 1min
500m row
rest 30sec
250m row
score = total time, not including rest
C. post WOD recovery

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