CFE Run Wod

WORKOUT OF THE DAY:01.16.18

Warm up: 3x(10 jumping jacks, 10 squat thrusts,  10 mountain climbers)30 Samson stretch,

Row: 10 x 250m with 1:00min rest between each interval.  Work for max speed on each interval.

Cool Down: 3x(10 vups, 6 ab wheel rollouts, 30 sec dynamic plank).

WORKOUT OF THE DAY:01.18.18

Warm up: 4 laps around the box, 10 toy soldiers, 10 arm circles,  10 sit ups.

Row: 6 x 500m with 1:30 rest after each interval. Work for max speed on each interval.

Cool Down: 3x(10 sit ups with slam ball, 10 Russian twist on Bosu, 10 glute hip bridge)