Day 4
Partner WOD 190829
Repeat WOD 160804
warm-up – Coach’s Choice
A. 10 sets (5 sets each athlete) @ 80-90% effort… barbells not to exceed 135/95… you go, I go
15 deadlifts
15 hrpu
rest 5min upon completion of last set, then B
B. 10 sets (5 sets each athlete) @ 80-90% effort… barbells not to exceed 135/95… you go, I go
5 shoulder to overhead
3 rope ascents – OR – 7 burpee pull-ups
rest 5min upon completion of last set, then C
C. 1000m row (500m each athlete) @ 90% aerobic effort
D. post WOD body maintenance
