Warm-up:


WOD:

  • Swim: 20 x 25 m/y TT’s on the 1min These are all out efforts for each interval.
  • Run: 6-8 x 400m w/ 2min rest, hold with in 2-3sec
  • Row: 6-8 x 500m w/ 2min rest, hold with in 2-3sec


Mobility:

  • 30min


Extras:

  • 3min of Hollow Hold / Superman – Set a continuous clock and alternate between the 2 holds as you tire until the time is done.

track

Jodi, Sindy, & Larry Ye learning to understand there is no hiding from pain on the track.

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