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WOD – Wed, Jul 3

Intent

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!

Warm Up (Checkmark)

100m run

10 walking lunge + overhead reach

100m back pedal

10 lateral lunge

10 hollow rock

2 rounds

Workout (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