Mar 7, 2012

Posted: March 7, 2012 in Mobility WOD, WOD

March Madness – 5k per day for 25 days in March. Are you Mad?

CrossFit Endurance

Short Intervals – 10-12 x 250m, rest 2:00, deviate no more than 2-3 seconds per 250

Concept 2 WOD

5000m with rate changes every 1000m: 24-26-28-26-24

Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 24 spm, 1000 meters @ 26 spm, 1000 meters @ 28 spm, 1000 meters @ 26 spm, and 1000 meters @ 24 spm.

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