Warm-Up:
Row 500m
WOD:
I. 5 Rounds For Time:
15 Deadlifts (225/155)
* 20 Minute Time Cap
II. 4 Minutes Per Leg In The "Couch Stretch"
III. 5 Minutes In The Pike Stretch
Scaling options for all ability levels will be provided for by your coach.
Competitors:
Rest Day
* Athletes must be cleared by the coaching staff in order to follow the Competitors Program. Please contact [email protected] for more information.
ACF Endurance Team:
Short Interval
6-12 intervals of:
300 meters
*1 minute rest between intervals
Long Interval
3-6 intevals of:
1500 meters
*2-3 minutes rest between intervals; hold each interval within 3-5 seconds of each
Time Trial/Tempo
10K Time Trial