Thursday 170330

Aerobic Training / Flush WOD
Set 1:
Run / row 5 minutes (easy pace), Rest 60 seconds
Run / row 4:30 minutes (moderate pace)
-Rest 90 seconds-
Set 2:
Run / row 4 minutes (easy pace), Rest 60 seconds
Run / row 3:30 minutes (moderate pace)
-Rest 90 seconds-
Set 3:
Run / row 3 minutes (easy pace), Rest 60 seconds
Run / row 2:45 minutes (moderate pace)
-Rest 90 seconds-
Set 4:
Run / row 2 minutes (easy pace), Rest 60 seconds
Run / row 1:45 minutes (moderate / fast pace)
-Rest 90 seconds-
Set 5:
Run / row 1 minute (easy pace), Rest 60 seconds
Run / row 0:45 minutes (moderate / fast pace)
-Rest 90 seconds-

These are out and back runs / rows, control your pace on the “out” portion and push the pace on your “back” run / row to cover the same distance in less time. Example: Start at the garage door and run out for 5 minutes, rest for 60 seconds and try to make it back to the garage door in 4:30, rest 90 seconds and repeat in the new time window.