WOD
5K run
Rx
400m Run + Run to the lake + 2 laps around lake + run back
INT
Run to the lake + 1 lap around the lake + run back
Scaled
Cardio machine of athletes choice
Swift
Row/Bike
:20 Easy
:20 Mod fast
:20 All out sprint Active recovery walk 2 laps around the rig
8 Rounds