Please give UK Rob a high five when you see him today as it is his last WOD with us before leaving Singapore. We wish you ALL the best Rob!
Complete 4 sets: 2/4 @ 70% of 1RM FS
Complete 5 Rds
400m Run
25 Abmat situps
Single Sport Endurance Workout
Choose ONE of the following Sports…
Swim (TUES): 500m TT, rest 5:00, then 200m repeats, rest 3:00, perform until pace or form deteriorates
Bike (TUES): 5K TT, rest/spin 5:00, then 3K repeats, rest/spin 3:00, perform until pace or form deteriorates
Run (TUES): 1 Mile TT, rest 5:00, then 1K repeats, rest 3:00, perform until pace or form deteriorates
Row (TUES): 1 Mile TT, rest 5:00, then 1K repeats, rest 3:00, perform until pace or form deteriorates
Ruck (TUES): 1 Mile TT, rest 5:00, then 1K repeats, rest 3:00, perform until pace or form deteriorates
Multi-Sport Endurance Workout
Swim (WED): 500m TT, rest 5:00, then 200m repeats, rest 3:00, perform until pace or form deteriorates
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