Warm-Up:
Row 500
25 Inchworms
Lax Ball on Foot
WOD:
I. For time:
30 Unbroken Chest-to-Bar Pullups
Run 400 m
25 Unbroken Chest-to-Bar Pullups
Run 400 m
20 Unbroken Chest-to-Bar Pullups
Run 400 m
15 Unbroken Chest-to-Bar Pullups
*Scaling options will provided for all athletes by their coach in class
Competitors:
Pre-WOD
I. Swim 25 m free style @ 95%
Rest 45 sec chest under water x 6
Swim 25 m underwater x 6
(rest 45 sec at end)
*Rest as needed
Endurance:
Week 2
Long Interval: 3 x (200m + 400m + 600m)
*Work:Rest 1:1
Short Interval: 10 x 200m
*Rest 90 seconds, hold splits within 2-3 seconds
Tempo/Time Trial: 10M TT