CHOICE - Aerobic or Open Gym
Hey all, it's been quite a week of intensity! A couple of big NYE and New Years wods with a 3 x 8 minutes thrown in for good measure.
Saturday brings the opportunity to up your aerobic (either recovery mode OR a hard push) or to take on some skills or a wod of your choosing.
The aerobic session is a 40 minute rotation of basic movements. Performed at 5-6/10 effort, you'll be building your base aerobic ability and should feel more recovered than fatigued afterwards.
If you want a really tough aerobic grind (and to push your top end aerobic ability) then you can make it a true AMRAP and try to maximize your rounds through it.
So see how your body is feeling and go from there!
WARM UP: 8 rounds of 2 med ball cleans and 1 medball burpee
WOD: CHOICE - AEROBIC OR OPEN GYM
40 min rotation:
Row 300m, 20 weighted step ups, 60 second front plank (take breaks as needed or scale with knees down), 20 ring rows, 1 lap of gym per side offset front rack KB carry