WOD – Thu, Jul 10
Intent
Warm Up (Checkmark)
100m run
10 walking lunge + overhead reach
100m back pedal
10 lateral lunge
10 hollow rock
2 rounds
Conditioning (Time)
RXconditioning:
500/450m row
200m run
200m backward run
30/24 cal bike
4 rounds for time
Intermediate:
400/350m row
200m run
100m backward run
24/20 cal bike
4 rounds for time
Baseline:
400/350m row
200m run
100m backward run
24/20 cal bike
4 rounds for time
Cool Down (Checkmark)
3x :20 each leg iso lunge
+
3x 1:00 forward plank
Today’s goal is to condition the body in the absence of much muscle tissue breakdown. This means you can come in, go hard and then be ready to rock for the next hero workout on the docket!