Friday December 15th

Strength:10 x 15m shuttle sprints, 10 sec rest(15m up and back)
…2 min rest btw…
10 x 25m shuttle sprints, 20 sec rest(25m up and back)

WOD: “Pardon Me”

For Time: 2000m Row (every 2 minutes 25 DU/50 SU)

Notes: Shuttle Runs are sprints not jogs, run hard each time.

Be as efficiant as possible in the transitions, don’t waste time with straps and rope.

METCON

10 x 50m Row, 10 sec rest, Rest 2 min, 10 x 100m Row, 20 sec rest.

WOD: 5 Rounds of 30 seconds Burpees, 30 Seconds rest, 30 Seconds DU/SU, 30 sec rest, 30 Squats, 30 seconds rest.