Run: 4X400m run. Work:Rest 1:1.

*Keep running splits within 4-6 seconds. Work at around 90% of your fastest 400m run.


WOD: 8 rounds EACH for time of:

9 Calorie Row

3 Deadlifts 185/135

60 rest between rounds.

*Keep rowing splits within 3-4 seconds

*Perfect form on the deadlifts!