310115

1KM RUN copy
7:15am Running Wod: For total seconds;

2 x

  • 400 m run (rest 2 mins max)

4 x

  • 300 m run (rest 2 mins max, last set rest on return to 400 m turnaround)

6 x

  • 200 m run one-way, uphill (rest 200 m slow jog return)

 

8:30am CrossFit Class: 

Skills: Turkish Get Ups

Skills: Double Unders

 

Wod: For time;

  • 5 Turkish Get Ups
  • 20 KB Box Step Overs (20″)
  • 35 KB Swings
  • 500 m Row
  • 65 Double Unders
  • 800 m Run
  • 65 Double Unders
  • 500 m Row
  • 35 KB Swings
  • 20 KB Box Steps Overs
  • 5 Turkish Get Ups

Rxd- 16/8

Rxd 20/12

Rxd+ 24/16

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