April 28, 2011
Cardio Day or Athletes Choice
Warm Up
Mobility
Workout of the Day (WOD)
Run 1 mile or Row 2000 Meters
Rest 3 mins
Run 800 Meters or Row 1000 Meters
Rest 3 mins
Run 400 Meters or Row 500 Meters
Skill Work
Practice Kipping Pull Up / Rope Climbs / or Muscle Ups
Optional Workout ********
Athletes Choice
If you missed a workout this week and you want to make it up today would be a good day to do it. The Coach will set the clock for the Athletes doing the programmed WOD today however if you wish to do a different WOD it will be an open gym.
17:48 Rx (including rest)
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