Day 4
WOD 220825
Repeat WOD 210826
Aerobic Repeats + ROMWOD
Warm-up – Coach’s Choice
A. Complete each piece @ 90% aerobic effort… apparatus is Athlete’s Choice
5:00 work, 2:00 rest
4:00 work, 1:30 res
3:00 work, 1:00 res
2:00 work, 30sec rest
1:00 work, no more intervals
B. ROMWOD
Optional FBB for Open Gym
A1. 6 sumo deadlifts… rest 30sec, then A2
A2. 10-12 L pull-ups w/chin grip… rest 30sec, then A3
A3. 16 alternating db chest press… rest 30sec, then A4
A4. 8/8 goblet reverse lunges… rest 30sec, then A5
A5. 6/6 half kneeling arnold’s press… rest 30sec, then A6
A6. 20 ghd sit-ups… rest 30sec, then A7
A7. 20 back extensions… rest 2min, then back to A1, x 3
