WORKOUT OF THE DAY, JANUARY 5TH 2016

WOD:

#2 for 1

3 rounds of 3 mins on/3 mins off:

ARMAP 3 of:

6-9-12-15-18…
Thruster, 95/65
Toes to Bar

Rest 5 min then..

EMOMx10

Min 1: Cal Row 15/10 (Rx+20/10)

Min 2: 30 Double Unders (Rx+50)

COMPETITORS:

1. Running (choose a track or True Form Runner)
At a Track
A. 6×300 at your best 1-mile pace, 100m easy jog recovery (no other rest)
rest 4 minutes
B. 5×200 below your best 1-mile pace, 200 easy jog recovery (no other rest)
rest 4 minutes
C. 4×100 as fast as possible, 300 easy jog recovery (no other rest)

 

SESSION 2
1. Conditioning
3 rounds of 3 mins on/3 mins off
ARMAP 3 of:
6-9-12-15-18…
Thruster, 95/65
TTB

 

2. Row
3 RFT:
750m Row
25 GHDSU

 

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