Wednesday, 18 January, 2017
WARM UP – MOBILITY
12-15 mins Agility ladder and dynamic stretches
WOD A
TOUR DE BOAT
8 rounds for total reps (32 mins)
1 min Assault Bike Cals
1 min rest
1 min Row Cals
1 min rest
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-Some people start on work stations, some start on rest stations to allow for stagger on bike and rower, no more than 7 per station
-You can go as hard or easy as you like on this workout today, try to sustain the pace you start at though!
ACCESSORY
Spend some time on recovery work: mobility, crossover symmetry, any isolation exercises that may benefit issues you have. Ask a coach if you need help!
