Friday - 15 August

Warm Up

400m Run / Row

400m Run

200m Run

100m Run

50m Run

*equal work rest.  Not a sprint… but an uncomfortable pace.

WOD

4 Rounds – Every 2:30

300m Shuttle Run*

*cones set @ 25m.  Airdyne is the only other option, no rowing.

Finisher

100 Back Extensions