OVERVIEW

Today, we’re racking up miles. Run, bike, row, or any combination you choose to accumulate 5,000 meters. We’ll be looking to challenge ourselves on pace, and keep our transitions quick if moving between different movements.

WARM-UP

• Run Prep

  • Front/back gates (walking hydrants)

  • Frankensteins

  • Knee hugs

  • Daisy pickers

  • Flamingos

  • Skips

  • Pulling drill/wall leans

• 2 min row or bike

STRENGTH/SKILL

WOD Prep

• 1 Lap run, building pace

• 250m row, building pace

• 1 min bike at medium pace

WOD

5,000m

Run, bike, or row. Accumulate total distance for time.

COOL DOWN

Hamstrings

Quads