Day 3
WOD 200916
Warm-up – Coach’s Choice
A1. 4 x 20sec on/10sec off – air squats… no rest b/t A1 & A2
A2. 400m run (sub for run is 20cal/15cal bike)… rest to 6:00, then back to A1, x 2 (A1 @ 0:00 & 6:00)
Rest to 12:00, then B
B1. 4 x 20sec on/10sec off – hrpu… no rest b/t B1 & B2
B2. 400m run (sub for run is 20cal/15cal bike)… rest to 18:00, then back to B1, x 2 (B1 @ 12:00 & 18:00)
Rest to 24:00, then C
C1. 4 x 20sec on/10sec off – abmat sit-ups… no rest b/t C1 & C2
C2. 400m run (sub for run is 20cal/15cal bike)… rest to 30:00, then back to C1, x 2 (C1 @ 24:00 & 30:00)
D. post WOD recovery
