THURSDAY

 
Skills

 

Pull ups

 

Skill work will see us spending 15 mins on kipping or butterfly pull ups refining your movement patterns.

 

WOD

 

For Time

 

For time;

21-18-15-12 calories

400m run

Rest 90 seconds

 

Females:

18-15-12-9 calories

400m run

90 sec rest

 

15 Min Cap

 

Active:

Scale to 300m on the run.

 

Lifestyle

15-12-9-6-6-3 reps

300m run

 

The workout is a fun one, it will be gassy but with the descending rep scheme it allows you to maintain high intensity if not get faster towards the end.