WORKOUT OF THE DAY
WOD (Got a Runner!!)
L1- Sub 8min milers= whole wod
L2- sub 10min milers= 4,3,2, 1/2 lap for run, cut sit-ups to 40,30,20,10, and skip last set of sit-ups.
L3- Sub 15min milers- 3,2,1, 1/2 lap for run, and cut sit-ups in half
Rowing= 1500m, 800m, 400m, 300, 200m
A Bike= 2.5 miles, 1.5 miles, 1 mile, .5 miles, .3 miles