WOD – Sat, Jun 22
Intent
Today the goal is to bring a friend to what is called the slow runners club. How hard do you want to run? Is it for max distance? Or is this simply a time domain out of our normal comfort zone for energy system work. Put down some miles at a conversational pace/easy run or simply walk or even burn it down and see what you’ve got in the tank.
Warm Up
400m easy run
___________
20 high knees
20 butt kicks
10 Standing quad stretch (5 each leg)
10 Standing straight leg high kick (5 each leg)
3 rounds
Run Club (Distance)
RXConditioning/ Intermediate/ Baseline:
50:00 Run (Row/ Bike/ Ski)
Cool Down (Checkmark)
Tabata
8 sets of :20 work/ :10 rest alternating the 2 movements (4 sets of each movement)
Lunge jump + Push Up
