8am Endurance
400’s with a friend.. running 400’s with friends is so much easier.
8×400 or 10×400
Run these on the post office road
Run 400 Rest 2:00. Dont run your first 2 or 3 too fast, even pace the whole time

9am Mobility

10am chipper wod

Individual chipper- Complete in any order
4 sled pushes (down and back is one)
20 Cal ski erg
20 Cal bike
40 Dumbbell presses (shoulder to over head, 1 dumbbell each hand)
40 Kb swings
50 wall balls
50 sit ups
60 Slam balls
60 walking lunges
80 Air squats
1000 Meter row