180213 Tuesday

Day 2
WOD 180213

warm-up – Coach’s Choice

A. AMRAP 6:00 @ 80-90% effort
1000m row – OR – 1.5mile Assault Bike
30 overhead lunges… nte 45/25
15 burpees to bumper plate
rest 4:00, then B
B. 5:00 Box Jump Test
*must jump up & step down
*24” for men, 20” for women
rest 4:00, then C
C. AMRAP 6:00 @ 80-90% effort
1000m row – OR – 1.5mile Assault Bike
30 overhead lunges… nte 45/25
15 burpees to bumper plate
D. post WOD recovery