“if you ain’t first, you’re last”

week 11 day 4

for time (35-min)

  • 4 rounds
    • 400m run
    • 20/18 cal bike/row * switch each round*
      • rest 3-min
  • 1 round
    • 800m run
    • 40/35 cal row
    • 40/35 cal bike

upon complete of WOD, complete the following mobility cool down

  • 1-min lizard pose (each side)
  • 2-min pigeon (each side)
  • 1-min saddle pose
  • 1-min lizard pose (each side)