Warm Up:
1 set:
200-meter run, slow
1 set:
200-meter run, faster
Rest 1:00
200-meter run, 1-mile pace
Specific Warm-Up:
5 sets:
5 bench presses
– Rest 1:00-1:30 between sets, alternating sets with partner(s).
– Add load each round to starting weight.
WOD:
From 0:00-10:00:
For time:
1,600-m run
10:00-20:00:
Build to a 5-rep-max bench press.
Intermediate:
Same as Rx
Beginner:
From 0:00-10:00:
For time:
800-m run
10:00-20:00:
Build to a 5-rep-max bench press.
Home Workout:
From 0:00-10:00:
For time:
1,600-meter run
Movement scaling options:
Run: Reduce distance, Run 4:00 out and then turn and run back, substitutions
Bench press: Load, single or double-arm dumbbell options
Cool down:
Accumulate:
1:00 banded shoulder stretch/arm