19 Dec 2017 – WOD

WORKOUT OF THE DAY

A) Conditioning

60 seconds on : 60 seconds off
15/10 Calorie assault bike OR 15/10 Calorie row
Max rep burpees in remaining time
Repeat until you complete 100 burpees

B) Accessory

Every 3 minutes for 12 minutes:
20 Dumbbell walking lunges - Heavy as you can manage unbroken

ENGINE WORK: AEROBIC CAPACITY

A) Conditioning

3 rounds for time of:
500m Row
400m Run
Rest 3 minutes between rounds