Saturday
No 9a WOD this upcoming EASTER Sunday.
Warm-up
Run/bike/row 4 mins
General Stretches
– Cossack stretch
– Lunge w/twist
– Spyder crawl
– Apewalk
– Running drills down length of gym
General Stretches
– Cossack stretch
– Lunge w/twist
– Spyder crawl
– Apewalk
– Running drills down length of gym
***Then***
3 rnds of:
200M Run
3 Deadlifts (add weight each round)
5 mins to work up to WOD deadlift weight
1-Mile Run (Time)
Max Effort 1-Mile Run
Rest 5 mins after run, then do part B
Metcon (Time)
5 RNDS for time (individual)
***or***
10 RNDS for time (partnered)
***or***
10 RNDS for time (partnered)
1 Heavy Sled Push (down green)
5 Deadlifts (RX: 315/225, 225/135, 135/95)
10 Bar facing burpees
If done as partnership, double the rounds. I go, you go style. P1 finishes full round before P2 goes.
Substitute Sled Push for 100M DBL Front Rack Carry (KB)
