June 14, 2019

 

a) WARM UP:

3 Rounds

  • 1:00 Hollow Hold
  • 1:00 Plank hold
  • 30s L sit
  • 10 calf raises into :30 sec calf stretch

Cap of 10 minutes

Get ready for tri

b) WOD:

Triathlon day – for time

  • Row 2000 meters
  • 120 Calories on the bike
  • Run 4 laps

(P: is half the above reps)

(Rx+: add 20m HS walk in between segments)

* for members who have injuries and cannot run, they will row-bike-row

Posted in WOD