General Warm Up
Dynamic Drills
WOD
“Secret 7”
In 6 min:
Run 1km
*Rest Remaining Time*
In 6 min:
Row 1km
*Rest Remaining Time*
In 6 min:
Run 1km
*Rest Remaining Time*
In 6 min:
Bike 2km
*Rest Remaining Time*
In 6 min:
Run 1km
*Rest Remaining Time*
In 6 min:
Ski 1km
*Rest Remaining Time*
In 6 min:
Run 1km
*Rest Remaining Time*
Think you fast? Try 1200m
Scaling and Modifications:
*Reduce Run ~ 1 min rest
*Reduce Machine distance ~ 2 min rest
*Non-runners use whatever machines are available
WOD Results
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