Thursday October 10, 2019

CROSSFIT
EMOM 20
EMOM 20
Min 1: 15 Med Ball Cleans 20/14
Min 2: 15/10 Cal Assault Bike
Min 3: 15 KB SDHP 53/35
Min 4: 15/10 Cal Row
* 5 Rotations, change stations every minute


ENDURANCE
Coach Laura’s Up the Ladder/Down the Ladder
200 meter run/rest 0:30
400 meter run/rest 1:00
600 meter run/rest 1:30
800 meter run/rest 2:00
1000 meter run/rest 2:30
1200 meter run/rest 3:00
1200 meter run/rest 3:00 w/ vest
1000 meter run/rest 2:30 w/ vest
800 meter run/rest 2:00 w/ vest
600 meter run/rest 1:30 w/ vest
400 meter run/rest 1:00 w/ vest
200 meter run/rest 0:30 w/ vest