Friday 12/21/18

Strength: None
WOD: For max reps (total), 33 min running clockMin 0-10Run 1 mile + Max KB swings (53/35)Min 10-13 RestMin 13-20Run 800m + Max TTBMin 20-23 RestMin 23-27Run 400m + Max Cal Bike (or Row)Min 27-30 RestMin 30-33Run 200m + max burpees 
Accessory: 3 Rounds eaA1) x 12 GHD sit ups or weighed sit ups (skip  if TTB volume was more than you are accustomed to)A2) Hamstring stretch, 30 sec / sideB1) Quadruped T-spine rotation, 30 sec / sideB2) Single  leg DL x 12 / side