Tuesday October 18, 2022

“Confidence is what happens when you’ve done the hard work that entitles you to succeed.” – Pat Summitt 

Warm Up: 
1 set:
100-m run
rest 1:00
100-m run
rest 1:00
50-m run
rest 1:00
50-m run

WOD:
3 rounds for time:
300-m run
:30 rest
200-m run
:30 rest
100-m run
:30 rest

Intended Stimulus: 10:00 or less of total time running.

Intermediate: 
Same as Rx

Beginner:
3 rounds for time:
200-m run
:30 rest
100-m run
:30 rest
50-m run
:30 rest

HOME WOD: 
3 rounds for time:
300-m run
:30 rest
200-m run
:30 rest
100-m run
:30 rest

Movement scaling options: 
Run: Distance

Limited equipment option:
3 rounds for time:
300/350-m row
:30 rest
200/2500-m row
:30 rest
100/150-m row
:30 rest

Post-Workout Skill Work: 
3 sets:
25 GHD sit-ups
15 banded side-steps (left)
15 banded side-steps (right)