HOME WOD – Week 4, Day 6
24
Jul

WOD – Week 4, Day 6

Posted in Training

Strength and Conditioning: (3 rounds for time)
– 20 jumping squats
– 20 pushups
– 20 sit-ups
or
– Take the day Off

Running Workout: (3+ Hours Before CFE Strength & Conditioning WOD)
Run total of 45 minutes:
– run 10 min easy 50-65%
– then 6 rounds of 2 minutes hard 85-95% and 3 minutes run easy 65-75%
– then run easy last 8 minutes 50-65%.

This workout is specially designed by Brian Harkins from NYC Endurance, for the NYC Urban Assault.