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  • DAY 1

    WARM UP: 2 X 800m Run, increase the pace each one, get that HR UP, stretch, get loose, rest 5 min, then… WOD: RX: 3 X (600m Run + 2min rest + 300m Run + 1min rest) RX – ROW:…Read more ›Full WOD →
  • DAY 2

    WARM UP: 1 Mile Run, increase the pace as you go, get that HR UP, stretch, get loose, rest 5 min, then… WOD: RX: 5 X 400m Run w/ 2min rest btwn RX – ROW: 5 X 500m Row w/…Read more ›Full WOD →
  • DAY 3

    WARM UP: 5-6 X 200m, increase the pace each one, get that HR UP, stretch, get loose, rest 5 min, then… WOD: RX: 45min Run, pick up your pace every 15min MODIFIED: 36min Run, pick up your pace every 12min…Read more ›Full WOD →