Warm-Up:

Group Dynamic

WOD:
5 sets @ 97%:
3 Touch-and-Go Power Cleans (Heavy)
10 Burpees (As Fast as Possible)
Row 15 Seconds (Competitors – AirDyne)

*Rest walk 5 min between

Scaling options for all ability levels will be provided for by your coach.

 

Competitors:

 

Hit the WOD

 

Short Interval
4-8 intervals of:
500m Time Trials
*3-4 minutes rest between intervals

Long Interval
3-7 intervals of:
Max Distance Run in 4 minutes
*3 minutes rest between intervals, try to hold same distance each interval

Time Trial/Tempo (as team)
2-4 intervals of:
2k at 90%of 2k TT pace
*5-10 minutes rest between, hold intervals between 1-2 minutes of each other

*Athletes must be cleared by the coaching staff in order to follow the Competitors Program. Please contact [email protected] for more information.