Friday – 140606

K Favre and Amy D - Running

Kristin and Amy D

Bear with me now, folks. I realize that we’ve done quite a bit of running and rowing this week. But surely those of you that were here Wednesday for the CFE work will be quick to agree that if you’re interested in upping your engine capacity (and your overall fitness), monostructural metabolic conditioning will do the trick and right quick.

Gold standard for this workout will be sub-25min for men, sub-28min for women.

Warmup

5 Minute Spealler Warmup
Shuttle Run
1 Round CF Warmup
Shuttle Run
Double Under/Row/Mobility

Partner WOD

“Make Your Time”

For time:

1600m Run
Alternate every 400m
2000m Row
Alternate every 1000m
1600m Run
Alternate every 800m
2000m Row
Alternate every 500m

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