Wednesday May 3, 2023

“Stop taking directions from people who never got where you’re going.” -Anonymous 

Warm Up: 
Med-Ball Toss Warm Up

Specific Warm-Up:
3 rounds:
Run 100-m
• Rest 1:00

WOD:
Every 3:00 x 7 sets:
400-m run
– Score is your slowest 400-m time

Intermediate: 
Same as Rx

Beginner:
Every 3:00 x 7 sets:
200-m run
– Score is your slowest 200-m time.

HOME WOD: 
Every 3:00 x 7 sets:
400-m run
– Score is your slowest 400-m time.

Movement scaling options:
Run: C2 bike 800/1000m, air bike 1000/1250 m, 20 burpees as fast as possible (and under 2 min)

Indoor option:
Every 3:00 x 7 sets:
20 burpees for time
– Score is your slowest round.

Post-Workout Skill Work: 
2 sets:
2:00 plank hold
30 strict sit-ups