Thursday

Crystal finishing the 800m run in the 5:45pm class.

Crystal finishing the 800m run in the 5:45pm class.

WOD:
A. 1 mile run time trial.
Rest 1.5x. Ex: If it takes you 8:00 to run 1 mile, rest for 12 min.
B. 800m. Run time trial.
Rest 1.5x. Ex: If it takes you 3:00 to run 800m, rest 4:30 min.
C. 400m. Run time trial.
*Post cool down/mobility
**Scale these runs as needed to 800/400/200

Wednesday


WOD:
A. Three sets of:
DB/KB rows x 8-10 each arm
Rest 60 seconds
Turkish Get-Ups x 2 reps each arm
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B. 1 mile run time trial

Wednesday

WOD:
A. 400m. Run for time *scale to 200
2 min rest
B. 600m. Run for time *scale to 400
3 min
C. 800m. Run for time *scale to 600
4 min rest
D. 1 mile run for time *scale to 800
E. 2 minutes Hamstring Floss MWOD
2 minutes of Super Couch Stretch MWOD
20 Sit Up to Straddles