Day 4
Partner WOD 190919
Repeat WOD 170126
warm-up – Coach’s Choice
A. EMOM 10:00… Both athletes working at same time… one is doing evens, while the other does odds
evens – 10 db curl & press, total reps, alt arms
odds – 30sec SB each side
rest to 15:00 on timer, then B
B. “Helen” in a boat
3 rounds for time (each athlete) of:
500m row
21 kb swings – 24kg/16kg
12 pull-ups
*each athlete is responsible to execute 3 rounds of this workload… only one athlete can be working at a time… break up reps however you like… only 1 rower and 1 kb per team… reps must be completed as written
C. post WOD body maintenance
