Warm-Up:
3 x 10
WOD:
I. 5 Rounds:
5 Front Squats (185/135)
10 Ring Dips
*Bar must be taken from the ground for the front squats
II. 7-6-5-4-3-2-1
*Scaling options for all athletes will be provided by the coaches in class
Competitors:
For more guidance, please email [email protected]
Endurance:
Long Interval: 5 x 800m
*Rest 3:00, hold splits within 3-5 seconds
Short Interval: 10 x 30 seconds all out hill sprint
*Rest 2:00 between each "rep"
Tempo/Time Trial: 3x 5k
*Rest 10:00-15:00 between each, hold 5k splits within 30-45 seconds of each other