- Warm Up – 4 x 20 on / 10 off Double Unders
- WOD # 1 – 12 min Time Cap (10 min cap = rx+)
- Run 1 mile – Time trial, so move fast. Rest remainder of time (Sub 125 Calorie Airdyne)
- WOD #2 – 12 min Time Cap (10 min cap = rx+)
- 1200m Sandbag Run (3x400m up the hill folks) – Rest remainder of time
- WOD #3 – 12 min Time Cap (10 min cap = rx+)
- Row 2k
- Finisher – 1 min Airdyne for calories.
- Coach’s Note on WOD’s – Push yourself on these workouts. Treat them as benchmarks. They can be completed in any order you choose.
