Skill
Every 3 minutes for 4 rounds:
400 m run

Saturday’s workout has five runs under heavy time pressure, so we’ll be practicing a similar time and distance today. The goal is to pick a distance that you can very comfortably finish in less than two minutes each round (ideally less than 1:45). If you need to drop the distance down to 300 or 200, definitely do so. Record each time to SugarWOD.

Use a count-up clock so that the times are easy to read when finishing the run.

standard: run or row 400 m, or bike 800 m
rx&sport: run 400 m

Workout of the Day
6 rounds:
40 seconds of wall balls
20 seconds of rest
40 seconds of toes to bar
20 seconds of rest

Try to start and end each 40 second interval with a set, or even a few singles. Keep your head up and your medicine ball held high in front of you at the bottom of each wall ball; avoid letting your torso cave. Scale the toes to bar to partial range of motion, V-ups, or med ball sit ups as needed.

standard: 12/8, V-ups
rx: 20/14
sport: 20/14, unbroken wall balls
metcon: 12×0:40 on, 0:20 off