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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: 10 X 200m Run w/ 60s rest btwn RX – ROW: 10 X 250m Row w/…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 800m Run w/ 3.15 rest btwn RX – ROW: 5 X 1000m 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 Fun Run MODIFIED: 35min Fun Run COOL DOWN: Walk it out for 10-15 min, stretch, roll…Read more ›Full WOD →