180329 Thursday

Day 4
WOD 180329

warm-up – Coach’s Choice

A. 4 x 10sec Assault Bike sprints… work @ 0:00, 2:00, 4:00, 6:00… rest to 8:00, then B’s
B1. 1:00 SB… rest 30sec, then B2
B2. 1:00 FLR… rest 30sec, then B3
B3. 1:00 SB… rest to 15:00 on timer, then C
C. 15:00 Aerobic Workload… dumbbells nte 50/35
Choose an aerobic apparatus, and work for 15:00 @ 80-90% effort
Row, Ski, or Bike
@ 15:00, 20:00, 25:00… perform 20 db g2oh
D. post WOD recovery