FRIDAY 3-2-18

WARM UP 1x
1 min AD
1 min Row
200 m run
Then 2X 10
-Leg swings L/R
-Leg swings Lateral L/R
-Walking quad stretch
-Walking knee hugs to chest
-side shuffle L/R
Cariocas

WOD
Running Workout
“Death by 20m” (Every ‪2:00‬)
*Immediately after failure of your last minute go right into…
“Death by 10m” (Every ‪1:00‬) But up by 2’s (1,3,5,7,9…)on the 10 m

*If you have never done this workout before the way it goes is ‪from 0-2:00‬ you run 20m.  The next 2 minutes you run 2 x 20m.  The next 2 minutes you run 3 x 20m… all the way up until you cannot complete the running in the 2 minute time cap.  As soon as you fail your next minute you have to start the same thing with “death by 10m” so this is a 10m interval but you have only 1 minute to complete each time not ‪2:00‬. So the first minute you do 10m then the next minute you do 3 x 10m, then the next minute you do 5 x 10m then the next you do 7 x 10m… until you cannot complete it in the minute!

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