Crossfit
4 rounds:
200m run-15/12 calorie row-200m run-15 thrusters (75/55lb)-200m run
Go every 7 or 8 minutes
*Aim for 2+ minutes rest.

Rx-Plus
95/65lb

WOD Notes

Today we continue with our aerobic capacity training with some longer mixed modal intervals and a shorter rest. These will be challenging but paced efforts. If you go too hard on the first 200m run and row, you won’t be able to sustain your pace toward the end. So the goal is to find a pace that isn’t too slow and leisurely, but is steady and consistent. Try to go unbroken on the thrusters.

Metcon Class

20 rounds of:
4 pullups-8 wallballs-20 double unders