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)