Sunday
Run 60 minutes for distance
Monday
Short Interval:
Short Interval:
8 x 200m, rest 60s between
WOD: “Karen”
150 wall ball shots for time
(20/14)
Tuesday
3 RFT
400m run
10 deadlifts @ 70% of 3 RM
20 med ball Russian twists (20/14) (L+R=1)
*15 min cap
Long Interval:
3 x 12 min on, 4 min off
Thursday
WOD:
7 RFT
7 pull-ups
7 ring dips
21 double-unders
Friday
5×3 Front squat @ 80% of 1 RM
*Warm up: 10 @ 50%, 5 @ 60%, 5 @ 70%, 3 @ 75%