PCF Wod

Run 800m
Rest
Row 800m
Rest
Run 400m
Rest
Row 400m
Rest
Run 400m
Rest
Row 400m
Post each round’s times to comments and total WORK time to comments.
The class will be in up to 4 groups.  One group will row, one group will run, and two groups will rest.  Rest times will be as long as it takes the slowest people to complete the interval.  Everyone will start together.  This means faster people get more rest.  Scale so that you are not running or rowing for more than 4-5 minutes.

Recon Rob workout sub: 6,5,4,4,3 15# wtd dips, wtd pullups, then handstand holds.

It sure was dry inside Patriot this morning, both compared to Potomac and to the outside where all the running took place.

Advertisement