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