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.