WARM UP:
WOD:
RX:
12 X 30s SPRINT w/ 75s rest btwn
RX – ROW:
12 X 30s SPRINT w/ 75s rest btwn
MODIFIED:
9 X 30s SPRINT w/ 2min rest btwn
MODIFIED – ROW:
9 X 30s SPRINT w/ 2min rest btwn
RX:
12 X 30s SPRINT w/ 75s rest btwn
RX – ROW:
12 X 30s SPRINT w/ 75s rest btwn
MODIFIED:
9 X 30s SPRINT w/ 2min rest btwn
MODIFIED – ROW:
9 X 30s SPRINT w/ 2min rest btwn
1 Mile Run, increase the pace as you go, get that HR UP, stretch, get loose, rest 5 min, then…
RX:
4 X 5min Run w/ 3min walk btwn
RX – ROW:
4 X 5min Row w/ 3min EASY row
MODIFIED:
4 X 4min Run w/ 3min walk btwn
MODIFIED – ROW:
4 X 4min Row w/ 3min walk btwn
1 Mile Run, increase the pace as you go, get that HR UP, stretch, get loose, rest 5 min, then…
RX:
12 X 50m Run w/ flying start , on 2.30
RX – ROW:
12 X 75m Row w/ flying start , on 2.30
MODIFIED:
9 X 50m Run w/ flying start , on 3min
MODIFIED – ROW:
9 X 75m Row w/ flying start , on 3min
1 Mile Run, increase the pace as you go, get that HR UP, stretch, get loose, rest 5 min, then…
RX:
4 X 4min Run w/ 2.30 rest btwn
RX – ROW:
4 X 4min Row w/ 2.30 rest btwn
MODIFIED:
3 X 4min Run w/ 3min rest btwn
MODIFIED – ROW:
3 X 4min Row w/ 3min rest btwn
RX:
6 X 300m Run w/ 2min rest btwn
RX – ROW:
6 X 375m Row w/ 2min rest btwn
MODIFIED:
5 X 300m Run w/ 3min rest btwn
MODIFIED – ROW:
5 X 375m Row w/ 3min rest btwn
1 Mile Run, increase the pace as you go, get that HR UP, stretch, get loose, rest 5 min, then…
RX:
4 X 1000m Run w/ 4min rest btwn
RX – ROW:
4 X 1250m Row w/ 4min rest btwn
MODIFIED:
3 X 1000m Run w/ 4.30 rest btwn
MODIFIED – ROW:
3 X 1250m Row w/ 4.30 rest btwn
RX:
8 X 200m Run w/ 100m walk btwn
RX – ROW:
8 X 250m Row w/ 125m easy row btwn
MODIFIED:
6 X 200m Run w/ 100m walk btwn
MODIFIED – ROW:
6 X 250m Row w/ 125m easy row btwn
1 Mile Run, increase the pace as you go, get that HR UP, stretch, get loose, rest 5 min, then…
RX:
4 X 600m Run w/ 3min rest btwn
RX – ROW:
4 X 750m Row w/ 3min rest btwn
MODIFIED:
4 X 600m Run w/ 3.30 rest btwn
MODIFIED – ROW:
4 X 750m Row w/ 3.30 rest btwn
RX:
10 X 200m Run w/ 60s rest btwn
RX – ROW:
10 X 250m Row w/ 60s rest btwn
MODIFIED:
8 X 200m Run w/ 1.10 rest btwn
MODIFIED – ROW:
8 X 250m Row w/ 1.10 rest btwn
RX:
5 X 500m Run w/ 3min rest btwn
RX – ROW:
5 X 625m Row w/ 3min rest btwn
MODIFIED:
4 X 500m Run w/ 3.20 rest btwn
MODIFIED – ROW:
4 X 625m Row w/ 3.20 rest btwn