“West Coast”

4 Rounds on the 9 Minute
400 Meter Run
30 Sit Ups
400 Meter Run
20 Toes to Bar

4 Rounds on the 9 Minute
400 Meter Run
30 Sit Ups
400 Meter Run
20 Knee or Pike Up

4 Rounds on the 9 Minute
300 Meter Run
20 Sit Ups
300 Meter Run
20 Leg Lift

WOD GUIDANCE & GOALS
There’s REST built into every round so PUSH your pace! Run the 400’s slightly faster than your 5k pace, and recover on your sit ups. Try for bigger sets of toes to bar as you’ll have plenty of rest before the next round begins. Target 6-7 minutes per round. Scale volume to meet the stimulus.

Post Intervals to Comments.