[accordion title=”Warm Up/ Skill Transfer”]
-Run 200m @ 90-98 cadence
Then Row 1-5:00 increase intensity and include some sprints then rest 1-3:00
[accordion title=”S&C WOD”]
100 Pull ups
100 Press ups
100 Sit ups
Tall Clean 75% 1RM x2 x5
[accordion title=”Cool Down”]
-Immediately run 200m post workout. Focus on good skill for the duration of this run.
Big task of bodyweight movements here. This will test your skill and conditioning to move your own bodyweight.