181220 Thursday

Day 4
WOD 181220

warm-up – Coach’s Choice

FGB format… can be “follow the leader” format if classes full
A. 4 sets @ 80-90% effort… for total reps
1:00 – row calories
1:00 – bjsd @ 20”
1:00 – Assault Bike calories
1:00 – burpees
1:00 – db g2oh… nte 50/35
2:00 – rest
B. post WOD recovery