WOD

“Three in the Morning”

METCON

800 Meter Run
100 Box Step Ups, 20″
5 Minute Plank
100 Box Step Ups
800 Meter Run

MASTERS

600 Meter Run
100 Box Step Ups, 20″
5 Minute Plank
100 Box Step Ups
600 Meter Run

MOVE

300 Meter Run
75 Box Step Ups, 20″
3 Minute Plank
75 Box Step Ups
300 Meter Run

WOD GUIDANCE & GOALS
A little run, step-up-plank sandwich! Run the first 800 at your 5k pace, moderate but not a sprint. Complete all 100 step ups (around 4-5 minutes) then start accumulating five minutes of a plank (on your elbows.) If you hold for a minute, then rest :15, the :15 rest does not count toward your 5 minutes. Once you complete the five minutes, go back to 100 step ups and move faster this time through. Run the final 800 at your 1 mile pr pace. Target 18 minutes.

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HOME WOD

800 Meter Run
100 Box Step Ups, 20″
5 Minute Plank
100 Box Step Ups
800 Meter Run

ENDURANCE

Rest