Friday, January 7

WOD:

3 rounds, each round for time, of:

Run, 400 m

40 Alternating Kettlebell Farmers Carry Reverse Lunges, 24/16 kg (bodyweight reverse lunges)

20 Toes-to-bars (knee raises)

40/30 Assault Bike Calories

Run, 400 m

Go every 12 mins.

Athletes should get at least 2 mins of rest, so please adjust the distances or number or repetitions accordingly if you’re unable to perform the first round as prescribed in less than 10 mins.