DAY 1

WARM UP:

1 Mile Run, increase the pace as you go, get that HR UP, stretch, get loose. rest 5 min, then…

WOD:

RX:

2 X 1000m Run w/ 3min rest btwn, 2 X 500m Run w/ 1.30 rest btwn, 2 X 200m Run w/ 45s rest btwn

RX – ROW:

2 X 1250m Row w/ 3min rest btwn, 2 X 625m Row w/ 1.30 rest btwn, 2 X 250m Row w/ 45s rest btwn

MODIFIED:

2 X 1000m Run w/ 4min rest btwn, 2 X 500m Run w/ 2min rest btwn, 1 X 200m Run

MODIFIED – ROW:

2 X 1250m Row w/ 4min rest btwn, 2 X 625m Row w/ 2min rest btwn, 1 X 250m Row

COOL DOWN:

Walk it out for 10-15 min, stretch, roll out, use the lacrosse ball, eat some protein/carbs…

Posted in Day 1