Session #1

Warm-up

Coaches Choice

Aerobic Capacity

Metcon (6 Rounds for time)

Option 1
Running
4 Rounds
400m Moderate Pace
400m Fast Pace

Rest 3 min

Option 2
Rowing
4 Rounds
500m Moderate Pace
500m Fast Pace

Rest 3 min

The pacing for this will be the same as last week the moderate should be around 10-15 sec slower than your mile time and your fast pace should be 10-15 sec faster.

Rx+
6 Rounds

Metcon (No Measure)

Skill Work and ROMWOD

Session #2

Bitch Work

Metcon (Time)

60 G2S with 100#/80# D-Ball

 

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