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 600m Run w/ 3min rest btwn
RX – ROW:
5 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
COOL DOWN:
Walk it out for 10-15 min, stretch, roll out, use the lacrosse ball, eat some protein/carbs…