Warm-Up:
Run 200m
20 Inchworms
20 Spiderman Lunges
Run 200m
WOD:
I. 3 sets @ 100%
30 seconds AMRAP Clean and Jerks (115/80)
30 seconds AMRAP Box Jumps (24/20)
30 seconds AMRAP Kettlebell Swings (70/53)
30 seconds AMRAP Burpees
*Rest Walk 12 minutes between sets
Scaling options for all ability levels will be provided for by your coach.
Competitors:
*Complete 4 Sets of the WOD
Rest 4+ hours
I. Run 400 m @ 90-95%
rest 5 min
Run 600 m @ 90-95%
rest 6 min
Run 800 m @ 90-95%
rest 7 min
Run 400 m @ 95-100%
*Athletes must be cleared by the coaching staff in order to follow the Competitors Program. Please contact [email protected] for more information.