Marathoners
Short Intervals: 0:30 on, 0:30 rest; continue for 10 rounds or until form or pace deteriorates
WOD: 3 rounds for time
25 pull-ups
25 abmat sit-ups

Others
Strength: 7-7-7-7 front squat
WOD: 8 minute AMRAP40 double-unders
10 toes-to-bar
10 front squats (135/95)

 

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