Day 4
WOD 200102
warm-up – Coach’s Choice
A1. 4 RFESS each leg @ 30X1 tempo… rest 30sec, then A2
A2. 4 unbroken, strict db curl & press, both arms same time… rest to 3:30, then back to A1, x 3
(A1 @ 0:00, 3:00, 6:00)
rest to 12:00 on timer, then B
B. Partner EMOM
EMOM 10:00
3 ground to overhead + max meters
Rx’d… M-135#, F-95#
Scaled/55+… M-105#, F-70#
WOD Format:
Athlete 1 works @ minutes 0:00, 2:00, 4:00, 6:00, 8:00
Athlete 2 works @ minutes 1:00, 3:00, 5:00, 7:00, 9:00
Score = total meters rowed in 10:00
rest to 25:00 on timer, then C
C. Partner AMRAP
50 bar-facing burpees… you go, I go format (1 rep each)
partner deadlifts until time expires… nte 225/155
D. post WOD recovery
