• Ron McKinstray

WOAH Saturday 25/07/2020

Option 1 - Running WOD

Warm up – 1k run at slow steady pace

1200m x 2 w/ 2 mins rest between

800m x 2 w/ 1:30 mins rest between

400 x 2 w/ 1 min rest between

*Goal is to increase the pace each interval

Option 2 - Rowing WOD

10 X 500m with 1 min rest between

*Set goal at the start for final avg/500

(You should have some sort of goal in your books from all of Neil’s Wednesday night options!!)


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