Wednesday 120314

4 rounds for time of:
200 m Run
20 meters of Overhead Walking Lunge with a plate
12 Plyo Push-ups (use plate you used for lunges)
200 m Run
Rest 90 sec

Post total time.

OR

This misght be a good option to bypass some muscle soreness before the 12.4 Open WOD.

"Jerry"

For time:
Run 1 mile
Row 2K
Run 1 mile

Post total time.

1 Mile is from the back door of the basketball court to the entrance of the mobile home parking area and back:




Rowing Efficiency Tips