Sunday
Run 13.1 miles @ marathon pace
Monday
Short Interval
:30 running, :60 rest until form or pace deteriorates
WOD:
21-15-9 reps of:
Burpees
Squat jumps to 45# plate
Kettlebell swings (2/1.5)
Tuesday
10,8,6,4,2 of –
GHD sit-ups
Alternating KB snatches (53/35)
200m sprint between each round
Wednesday
Long Interval:
1 mile, 800m, 600m
Rest 2:30min
Thursday
WOD:
5 RFT
10 ring dips
250m row
5 front squats (70% of 2RM)
Friday
1-1-1-1-1-1-1
Back squat