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!

Cam

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TRAINING SATURDAY

WARM UP: 8 rounds of 2 med ball cleans and 1 medball burpee

WOD: CHOICE - AEROBIC OR OPEN GYM

AEROBIC SESSION:

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