[accordions]
[accordion title=”Warm Up/ Skill Transfer”]
-Run 200m @ 90-98 cadence
-3 RNFT 5-15 reps
Press ups/Pull ups
GHD Sit ups/Reverse Hypers
Squats/Overhead Squat
-Box Breathing in,out,hold :5 x2
-Run/row today 2x intervals to increase heart rate.
[/accordion]
[accordion title=”Strength”]
-None today
[/accordion]
[accordion title=”S&C WOD”]
-Barbara
Five rounds, each of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest 3:00 between rounds
[/accordion]
[accordion title=”Assistance”]
-Spend 5 minutes on a goat
[/accordion]
[accordion title=”Cool Down”]
-Immediately run 200m post workout. Focus on good skill for the duration of this run.
[/accordion]
[accordion title=”Intent”]
Another gymnastic heavy metcon benchmark today. Its back to back with Cindy to see what you are like hitting two gynmastics in a row.
[/accordion]
[/accordions]
