HSA/FSA-eligible with Truemed

WOD 09.15.22

Warm Up:

Running Drills

Movement Specific Warm up: 1 min rest after each  

100m Run (Slow) 200m Run (Slow-Mod) 300m Run (Mod)   

150m Row (Slow) 250m Row (Slow-Mod) 350m Row(Mod)

200m Bike (Slow) 400m Bike (S-Mod) 600m Bike (Mod)

“Cheerios”

Pick One-It can be repeated

Run

1600m Easy 

600m Fast

1200m Moderate

400m Fast

800m Fast

-Rest 3 minutes btw all intervals

45min time cap

Row

2000m Easy

750m Fast

1,500m Moderate

500m Fast

1000m Fast

-Rest 3 minutes btw all intervals

45min time cap

Bike Erg

4000m Easy

1500m Fast

3000m Moderate

1000m Fast

2000m Fast

-Rest 3 minutes btw all intervals

45min time cap

Extras:

2:00/2:00 Achilles KB Smashing

1:00/1:00 Shin bone Saw on Foam roller

3×15 Reverse Hype