EWOD 08.25.16

A. Warmup- 4x 400m Run with 90 seconds rest

Increase the tempo per round ie. Round 1@60% then Round 2@75% then Round 3@90% and Round 4@ 100%

B. "Grunt Work"- On the Minute for 20min

Minute 1- 15/12 Calorie Row

Minute 2- 10 Burpees

Minute 3- 60m Farmers Carry with 1.5/1 Kettlebells

Minute 4-  45 Doubles

C. Cooldown- 800m Run at 5k Pace

D. ROMWOD