ALL: Metcon (No Measure)
20:00 hip, knee, and ankle related smashing and stretching
Remaining extra time may be used to make up lifting from earlier in the week, work on personal dysfunction, or do the “EXTRA” running/rowing.
EXTRA: Metcon (Distance)
Run or row 4×5:00 @ 7-8 effort, rest 1:00 between efforts
Pace should be taxing but not threshold. Heart rate should be elevated substantially, but muscular fatigue should not be a limiting factor. Walk during 1:00 rest periods. Record total distance, not counting walking.