Most people want to change,

but few are willing to put the time,

energy, & dedication into making the change a reality.

Where do you stand?

WOD…

Rest Day
Endurance WOD…

30:30X10

3+ Hours After Anaerobic Endurance Strength & Conditioning WOD

Choose ONE Of the Following Sports:

30:30 x 10 rounds, 30 seconds on 30 seconds off, all out effort!

Swim: Use pool or open water

Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts

Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

C2:Row 30:30×10


Teen WOD…(this is for you Emily)

7 rounds for time:

80m run

5 pull-ups

5 sit-ups

5 burpees

200m run

5 pull-ups

5 sit-ups

5 burpees

400m run

5 pull-ups

5 sit-ups

5 burpees

200m run

5 pull-ups

5 sit-ups

5 burpees

80m run

5 pull-ups

5 sit-ups

5 burpees