Friday

SKILL

1 Rope Climb E.M.O.M for 10 minutes

*This is a technique drill not a stamina drill, the goal is to get up the rope with as fewer "Bites" as possible.

SPEED

1 Mile Run *NO MUCKING AROUND! Aim to hit a P.B here.

WOD

3 rounds of:

800m Run (30 seconds rest)

400m Run (3 minute rest)

*The focus here is the 800m Runs, be aggressive and aim to keep your split times at or below your 1 mile pace.