200929 - “5K Test”


(compare to 190916, 180919)


Warm up:

Cardio

Dynamic Warm up

Running technique


WOD: For time

Rx:

Run 5K

Scaled:

Run 3k

Sport:

Run 5k wearing a vest


Cash out:

4 Tabata Rounds Each:

Hollow Rocks

Russian Twists

Sit-ups

Flutter Kicks


Mobility:

Calf Pole

Fire Log