WOD: For time:
1,200-m run | 3:00 rest
800-m run | 2:00 rest
400-m run | 1:00 rest
200-m run
Intermediate: Same as Rx
Beginner: For time:
600-m run | 3:00 rest
400-m run | 2:00 rest
200-m run | 1:00 rest
100-m run
Strength: EMOM x 10
Odd: 8 Dumbbell Bench Press
Even: 4 Weighted Pull Ups
Home Workout:
Same as Rx
Cool down: 1 set:
1:00 foam roll calves
1:00 standing pike stretch