Warm-up:
Dynamic Stretching
Running Drills
1600m Easy Run
WOD:
3 Rounds:
4min Moderate Pace
2min Easy Pace
15sec Rest
30sec Step-Ups
15sec Rest
30sec Ring Rows
1min Walk
Cool-Down:
1600m Easy Run
Static Stretching
Post time and distance to comments:
46:00 minutes (4.13 miles)