REMINDER

No Yoga on Wednesdays

WOD

“Formation”
10-9-8-7-6-5-4-3-2-1 Dumbbell Hang Cleans (45/35)
20-18-16-14-12-10-8-6-4-2 Burpees
200 Meter Run
*run after each set of burpees

ENDURANCE

5 x (300m, rest :75, 700m)
rest 2 minutes

*1 mile pr pace for 300m. 3 seconds off 1 mile pr pace per 100m for 700m.