WOD Friday 03.13.2020

Mobility:
Runners Lunge x 1 minute/Side
Calf Stretch x 1 minute/Side

Movement Prep:
Dynamic Cross Body Leg Swings x 10 reps/Leg
Dynamic Fwd/Bwd Leg Swings x 10 reps/Leg
Samson x 25ft
V-Step x 25ft
Cross Over Lunge x 25ft
Hip Opener/Closer x 25ft

Warm Up:

10 minutes of
– Coach led Running Drills

Technique & Review:

8-10 minute for 2 sets of:
150-200m row
100m run
– Rest as needed b/t sets –

Cool Down POST WOD
– 2 minute row @ EZ pace
– 1 minute Couch Stretch x 1 minute/Side
– Pigeon Stretch x 1 minute/Side

WOD

Every 5 minutes x 5 sets
500m row
400m run or 1KM Bike
*Rest the remaining time b/t sets
*Your score will be the slowest set of the 5.

  •  L2

Every 5 minutes x 5 sets
350m row
400m run or 1KM Bike

  •  L1

Every 5 minutes x 5 sets
350m Row
200m run or 500m Bike