WARM UP – MOBILITY

Dynamic running / running drills

2 rounds: 45-60s row & skipping warm-ups

Stretch calves / hips / hamstrings

Review WOD (run routes), and scaling options

WOD A

2018 REGIONALS EVENT – TRIPLE 3

For time:

3,000m row

300 double-unders

3 mile run

— OR —

2018 REGIONALS EVENT (SCALED) – TRIPLE 2

For time:

2,000m row

200 double-unders

2 mile run

Either may be completed in reverse order and still count as Rx

(If the rowers are all full and you don’t want to wait then start with the run)

ACCESSORY

Cool down, roll out, stretch

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