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180620 Wednesday

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Day 3
WOD 180620

warm-up – Coach’s Choice

A. 5 x 10sec bike sprint @ 100% effort, sprint every 2:00
(0:00, 2:00, 4:00, 6:00, 8:00)
rest to 15:00 on timer, then B
B. 3 sets @ 80-90% effort
500/450m row/ski – OR – 25/20cal bike
400m run
15 burpees
C. post WOD recovery

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