THURSDAY09072023

STRETCH DAY 20 MIN

ACTIVE RECOVERY

800 M RUN

800 M ROW

2000K BIKE

400 M ROW

400M RUN

WOD/IF NOT YOUR RECOVERY DAY!

RX

2 rounds for time: 100-ft DB/KB walking lunges (53/70 lb) 400-m run 10 wall walks 400/500-m row – Use two DB/KBs held in a farmers carry.

SCORE: TOTAL TIME

LEVEL 2

2 rounds for time: 100-ft DB/KB walking lunges (35/53 lb) 400-m run 7 wall walks 400/500-m row – Use two DB/KBs held in a farmers carry.

SCORE: TOTAL TIME

LEVEL3

2 rounds for time: 100-ft DB/KB walking lunges (26/35 lb or unweighted) 400-m run 5 partial range of motion wall walks 400/500-m row – Use two DB/KBs held in a farmers carry.

SCORE: TOTAL TIME

SKILL WORK

Post-workout: For completion: 1:30 side plank hold, left 1:30 side plank hold, right – Complete all of one side before switching to the other.