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!!)
Comments