WARM-UP

 
WOD: 

"It's Going Down!"
Round 1:
100m / 30sec rest
300m / 90sec rest
600m / 2min rest
1200m / 3min rest
Round 2:
1200m / 3min rest
600m / 2min rest
300m / 90sec rest
100m

*set a tempo of at least 70-80% max effort each set. The goal is to improve your lactate threshold. For your 100s set a pace time not more than 30sec. 300s not more than 90sec. 600s, less than 3min. 1200m less than 6min

 

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