Thursday, Oct. 8, 2015

100815 WOD

A. 4:00 Tabata row, then two rounds of the following:

1:00 front plank

0:30 right plank

0:30 left plank

1:00 rest

B. Every 3:00 for 18:00 (6 sets)

Run 200-300 meters

40 double-unders

20 sit-ups

* If you do not have at least 0:30-0:20 between rounds, scale the run

>> On-Ramp

Every 3:00 for 18:00

Run 100-200 meters

80 single-unders

10 sit-ups

C. Mobility

1. Lat smash with foam roller (1:30/side)

2. Calf smash with barbell (1:30/side)