7-9-14

By July 9, 2014 WODs

300m Run @ consistent pace x 5
*rest walk 2 minutes between runs

Rest 5 minutes then:

500m Row @ 85% of max effort x 5 – must keep within .5 seconds of first row pace
*rest walk 2 minutes between rows

Finish with 50 Good Mornings – 10 sets of 5 (so this should be moderately heavy)

One Comment

  • Coach Jackie says:

    tough one…had decent run times & got faster on each 300m except one, stayed the same…

    the row….2:13, 2:14, 2:13, 2:13 & 2:12…..

    this WOD was fast & furious & i felt GREAT……..