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