FRI WOD Recording: Here
FRI Core + Mobility: Here


100 Burpees
200 Sit Ups
300 Squats
*every 5 minutes run 400 meters

Courtesy of RCF1

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WOD Guidance & Goals:
Start the workout with 100 burpees. Do not be conservative on your pace, get as many done as possible. At the 5 minute mark, no matter what rep you’re on, run 400 meters (2-ish minutes). When you return from your run, continue from where left off. Every 5 minutes you’ll run 400 meters until you complete your 300 squats. Target 25 minutes.