Warm Up:
Running Line Drill Warm-Up
Specific Warm-Up:
1 set:
200-meter run, slow
:30 alternating hamstring scoops
2 sets:
:30 running position drill per leg
:30 running in place drill
:30 partner falling drill
100-meter run
2 sets:
200-meter run
– Rest 1:00 between sets.
WOD:
Every 4:00 for 5 sets:
400-m run
– Score is slowest effort.
– Rest with the remaining time.
Intermediate:
Same as Rx
Beginner:
Every 4:00 for 5 sets:
200-m run
– Score is slowest effort.
– Rest with the remaining time.
Movement scaling options:
Run: Distance, substitutions
Post-Workout Skill Work:
200-m goblet hold carry
– Switch arms as desired