Mobility
Dynamic
WOD
Karen with runs
150 Wallball (20/14)
Run 200 meters every time you stop to rest.
6:30 Class will be outside on two wheels. Bring your bike and meet at the entrance to Royal Roads that is on Metchosin Rd, close to the firehall at Wishart and Metchosin..
Crossfit Endurance – Long Intervals – if not done yet this week.
Choose ONE of the Following Sports:
Swim: 2-4 x 400m w/3:00 rest
Bike: 3-6 x 4:00 w/4:00 spin/rest between
Run: 2-4 x 1000m w/ 3:00 rest (hold to within 3-5 sec)
Row: 2-4 x 1200m w/3:00 rest(hold to within 3-5 sec)