7/11/19 – 190711

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

Teams of 2, for time – 45 minute time cap.

4,000m/3,000m Row

Run 2 miles

Bike 3/2 miles

*Split work equally! Cut the work right down the middle and go for the long haul.

Example: Todd rows 2,000m while Mike does nothing… then Mike rows 2,000m and Todd does nothing. Todd runs 1 mile while mike does nothing….etc until all the work is completed.