Friday, September 20th

Running WOD 1 Mile Run Rest 2:30 1200m Run Rest 2:00 800m Run Rest 90s 400m Run Rest 60s 200m Run

Running WOD – we want to see a slight increase in pace as we drop each distance, so lets try and record our times and break that out over a mile each round to see improvement.

Strength: (done after WOD) 3 Supersets of: 8 DB Bulgarian Split Squat/leg 15 DB Romanian Deadlifts Rest 90s

Strength – done after WOD, use two moderate DBs held in farmer carry and focus on dipping your glutes down, not swinging back like a pendulum or dropping our chest on the squats. Use the same DBs for RDLs