Posted on Mar 27, 2020

CFStK WOD 28/03/2020

A classic…..

A. For time:
400m Run
20 Burpee
400m Run
19 Burpee
400m Run
18 Burpee
Down to:
400m Run
1 Burpee

Scale:
Reduce Run to 200m or 40 Air Squats
Reduce burpee to 20-18-16-14-12-10-8-6-4-2 (if you reduce BPE you should keep run at 400m)

If you are unable to run, sub the 400m run for:
2mins of jogging on the spot or 150 Toe Taps to a low ledge or box.

Warm Up;
60s Jog
10 Squat Thrusts
30s High Knees
10 Air Squats
30s Butt Kicks
10 Air Squats
30s High Knees
10 Squat Thrusts
60s Jog

Then: (if you want)
3 sets of:
30-40-50m Intervals
Build pace over each distance and build pace each set.

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