AUGUST 11 2021

Warm Up:

2x

200M Row Buildup

5 Hollow Rocks

10/10 Single Leg Glute Bridges

20/20 Sec Single Leg Glute Bridge Hold

200M Run Buildup

WOD:

For Time

L3 -

500/400m Row

400M Run

~3 Min Rest~

800M Run

1000/800M Row

800M Run

~3 Min Rest~

500/400M Row

400M Run

L2-

400/325m Row

300M Run

~3 Min Rest~

600M Run

800/650M Row

600M Run

~3 Min Rest~

400/325M Row

300M Run

L1 -

300/250m Row

200M Run

~3 Min Rest~

400M Run

600/500M Row

400M Run

~3 Min Rest~

300/250M Row

200M Run

At Home Crew

25 Burpees

400M Run

~3 Min Rest~

800M Run

50 Burpees

800M Run

~3 Min Rest~

25 Burpees

400M Run