Saturday, 31 July WOD

Warm-up

  • 200m Run
  • 1:00 Row
  • 200m Run
  • 20 Air Squats
  • 10 Leg Swings

Running Drill

Each for distance: Stride: 3x 50 secs Rest 1 min between efforts.

Hard.

Partner WOD

  • For time:
  • Run, 1 mi
  • Row, 2000 m
  • 150 Synchronized Air Squats
  • Row, 2000 m
  • Run, 1 mi

Run- alternate every 400 m Row- alternate every 250 m Bike Erg- alternate every 500 m Scaling Options: Scale the run if needed or you can sub 600 DUs (split) Complete in teams of 2. Time Cap: 45 mins

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s