More RUN & ROW

Warmup:
2 rounds of

• 25 double unders
• 20 walking lunges
• 15 GHD situps

5 more GHD situps
track drill
hang upside down from rack for a bit

WOD: "Run or Row"
Athletes can either run this series or choose to row.
For time:

• 200 meters
• 400 meters
• 600 meters
• 800 meters
• 600 meters
• 400 meters
• 200 meters

Rest time should be at most the time of your split. Total distance is 3,200 meters or about two miles.

Time 31:13 including rests. I know its slow. I am not a strong runner.

Because I wanted a little bit more, I did the row option as well, except I did four splits of 800 meters each.

Time 14:53