Day 4
WOD 191226
Morning Hours Only!
warm-up – Coach’s Choice
A1. 5 RFESS each leg @ 30X1 tempo… rest 30sec, then A2
A2. 5 unbroken, strict db curl & press, both arms same time… rest to 3:30, then back to A1, x 3
(A1 @ 0:00, 3:30, 7:00)
rest to 13:00 on timer, then B
B. AMRAP 5:00 @ 90% effort
20 dumbbell step-ups… 24”/20”… nte single db – 50/35
10 db power snatches… nte 50/35
rest to 20:00 on timer, then C
C. AMRAP 5:00 @ 90% effort
row/bike/ski for max calories
rest to 27:00 on timer, then D
D. AMRAP 5:00 @ 90% effort
3 ring rows
6 push-ups
12 abmat sit-ups
E. post WOD recovery
