WOD
Every 5:00 x 4 Rounds
Run 400 Meters
15 KBS (55,35)
12 Pull-ups
Rx+:(C2B Pull-ups)
L2: (45,35) (BA Pull-ups)
L1: (35,25) (200m runs) (Ring Rows)
Alternate Scaling
400m Run = 400m Row
Intent: maintain split times, shoot for 90s rest each rd to sustain effort
Run 400 Meters
15 KBS (55,35)
12 Pull-ups
Rx+:(C2B Pull-ups)
L2: (45,35) (BA Pull-ups)
L1: (35,25) (200m runs) (Ring Rows)
Alternate Scaling
400m Run = 400m Row
Intent: maintain split times, shoot for 90s rest each rd to sustain effort
Finisher/Recovery
3 Rounds
1a) DB Single Leg RDLs x 8 reps each
1b) DB Hammer Curls x 8 reps each
1c) Supermen x 10 reps
1a) DB Single Leg RDLs x 8 reps each
1b) DB Hammer Curls x 8 reps each
1c) Supermen x 10 reps
$ Out
Lax Ball on Calves x 60s each
Foam Roll IT Bands x 10 passes each
Foam Roll IT Bands x 10 passes each