Warm-Up:
Junkyard Dog Warm-Up
WOD:
I. Establish 1 Rep Max Power Clean
II. 10 minute AMRAP:
12 Pullups
12 Pistols
12 Hand-Release Pushups
*Scaling options will be provided for all athletes by the coaches in class
Competitors:
AMRAP Calories on AirDyne in 10 minutes
Endurance:
Long Interval: "Lactate Shuffle" 5:00, 2:30 off, 6:00 on, 3:00 off, 7:00 on
Short Interval: Tabata Running 8 x 20 seconds on, 10 seconds off
*If possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce the speed
Tempo/Time Trial: 5k TT