Wednesday Dec 21

Endurance Relay: 2x400m, P1 runs then P2 runs (rest is when your partner is running)
WOD: 21-15-9 (18 min cap)
Calorie row or bike
Sit-ups (RX+ GHD sit-ups)
Rope climbs (3,2,1)
Accessory: Banded Lateral Shuffle 3x100ft