Endurance:
Run 1 mile
Rest 3:00
Run 800m
Rest 2:00
Run 400m
Rest 1:00
Run 200m
For time
Accessory Core:
Partner up, and perform:
40 Partner push-ups w/ alternating clap*
*Every time you rest, both partners must perform:
30 second weighted low plank (55/45)
30 second weighted hollow hold (35/25)
For time
Partners rotate every 30 seconds. 1 does plank, then 2 does plank. Then 1 does hollow, then 2 does hollow. Partner not doing the hold places plate on back for the plank, hands to partner to hold on chest for hollow hold, and watches clock.
Post results and experiences to comments
CWOD (14# vest)
Mile 8:10
800m 3:44
400m 1:55
200m 0:49
Total time including rest: 20:38
Really liked the core accessory work!
CWOD Rx+ w/ 14# vest
Total time w/ rest: 25:11
Mile: 10:11 min
800m: 5:38 min
400m: 2:33 min
200m: 1 min
Core accessory 11:30 w/ York. Rx for me
Great job tonight with that vest sis! It looks good on you! ❤️
Gracias Sis!! Thanks for encouraging me to do it vested and letting me use it!
19:13 no vest
Partnered with Sarah on accessory work, didn’t catch time. But it was good work.