Warm Up
One set of:
“General Running Warm-Up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backwards
Bunny Hops
Suicides, remain forward facing throughout
Two sets of:
Foam Roller Sprinter Hold x 20 seconds per side
Calf and Hamstring Stretch x 20 seconds per side
A.
Five rounds for time of:
400 Meter Run
30 Wall Ball Shots (20/14 lbs)
20 Box Jumps (24″/20″ – step-down from top)
10 Strict Pull-Ups
Did w a friend. I got 49:10
He had 48:03. Hard!!
38:19
Long grind
33:59
31:42 Rx
For beginners what is your tip to follow this kind of WOD to reduce repetitions And weight or what else
Cut the reps in half or by a third. Make it manageable and able to finish around 30 minutes or so. Or even do 3 rounds instead of 5
A. 2 mile run then sprint intervals
B. Travis’s core workout 4
Have a great weekend friends!
Gave myself 35 min cap
4rds + 400m run
22.5# DB# thrusters