Wednesday August 3, 2022

“Enduring means accepting. Accepting things as they are and not as you would wish them to be, and then looking ahead, not behind.” – Rafael Nadal

Warm Up: 
1 set:
50-ft shuttle run
50-ft high knees
50-ft butt kicks
50-ft broad jump
50-ft walking lunge
50-ft spiderman stretch
50-ft bear crawl
50-ft high knees
50-ft crab walk

Specific Warm-Up:
1 set:
200-m run

WOD:
Every 5:00 x 3 rounds:
800-m run
then…
Every 3:00 x 5 rounds:
400-m run

Intermediate: 
Same as Rx

Beginner:
Every 5:00 x 3 rounds:
400-m run
then…
Every 3:00 x 5 rounds:
200-m run

HOME WOD: 
Every 5:00 x 3 rounds:
800-m run
then…
Every 3:00 x 5 rounds:
400-m run

Movement scaling options: 
Run: Distance, ski, row, or bike.

Alternate Workout: 
Every 5:00 x 3 rounds:
750/1,000-m row
then…
Every 3:00 x 5 rounds:
400/500-m row

Cool down: 
2 sets:
:30 leg swing (across body)/leg
:30 sit and reach stretch