Day 4
WOD 220728
Repeat WOD 220324
Aerobic Repeats + ROMWOD
A. Choose a distance and execute as many rounds as possible in 24:00 of the following format…
500m, 2:00 rest
-OR-
400m, 1:30 rest
-OR-
300m, 1:00 rest
B. ROMWOD
Optional FBB for Open Gym
A1. 4 front squats @ 33X1 tempo… rest 30sec, then A2
A2. 8 ring face pulls w/2sec pause at top of each rep… rest 30sec, then A3
A3. 8/8 single leg db RDL… rest 30sec, then A4
A4. 8 loaded push-ups with 2sec pause at bottom and top of each rep… rest 30sec, then A5
A5. 60sec FLR… rest 30sec, then A6
A6. 8/8 half kneeling bottoms up kb press… rest 30sec, then A7
A7. 8 goblet good mornings… rest 2min, then back to A1, x 3
