Warm-Up:
3 Rounds:
10 Ring Rows
10 Pushups
WOD:
I. 3 Rounds:
10 Hang Power Cleans (225/155)
*15 Minute Cap
II. 3 Sets:
25 Weighted AbMat Situps
*Scaling options for all athletes will be provided by the coaches in class
Competitors:
For more guidance, please email [email protected]
Endurance:
Long Interval: 3 x 800m
*Rest 1:00, hold splits within 3-5 seconds
Short Interval: Tabata Running: 8 Rounds of 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 speed
Tempo/Time Trial: 30 minutes @ 85% effort