Warm-Up:
Burgener Warm-Up
WOD:
I. 7 Rounds For Time:
12 Power Cleans (155/100)
15 Wallballs
*20 minute cap
II. Tabata AbMat Situps
*Scaling options will be provided for all athletes by the coaches in class
Competitors:
For more guidance, please email [email protected]
Endurance:
Long Interval: 5 x 800m
*Rest 2:00, hold splits within 3-5 seconds
Short Interval: 10 x 100m
*Rest 0:45, hold splits within 2-3 seconds
Tempo/Time Trial: 5k @ 90% of 5k TT