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Run / Row & Skill Work

By 05/12/2011No Comments


Warm Up

Mobility and Line Drills

Workout of the Day (WOD)

Run 800 Meters
Row 1000 Meters
Run 400 Meters
Row 500 Meters
Run 200 Meters
Row 250 Meters

Rest 5 mins then;

Skill Work
Practice Kipping Pull Up, Strict Pull Ups, Strict Ring Dip, Muscle Up (you choose)


Coaches Notes:  If an Athlete missed yesterday’ WOD give them the option of doing it instead of todays Endurance WOD.