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…