Mobility
Dynamic
Regular WOD
As many rounds as possible in 15:00 of:
Run 400m
15 Pull-ups
12 Burpees
STRENGTH:
DE: Back Squat 12 sets of 2 reps @ 65% of 1RM on 0:45
ENDURANCE WOD-Short Intervals
Choose ONE of the following sports:
Swim: 15 x (25m TT, 25m Easy)
Bike: 8 x 1/4M TT, spin/rest 2:00
Run: 4 x 400m, rest 90 seconds, hold splits within 2-3 seconds
C2 Row: 4 x 500m, rest 90 seconds, hold splits within 2-3 seconds