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Friday 7/21 WoD

20
Jul

Friday 7/21 WoD

WOD
3 Rounds For Time:
800m Run
20 Thrusters, 95#/65#

TIMECAP: 23:00
GEAR: 3

SCALING GUIDE
Run: For athletes who will run slower than a 2:30/400m pace, reduce distance to 600m.
Thruster: Athlete should be able to complete each round in no more than two minutes. Scale load and/or repetitions accordingly.

CORE STRENGTH:
12 minutes of continuous movement:
– :20 Side Plank, side
– 10-14 Hanging Alternating Leg Raises
– 10 Banded Good Mornings

 

EXTRA WORK:
1) Front Squat
4-4-4-4-4

Notes
Build over the first four sets. The fourth set should be tough but submaximal, leaving two good reps in the tank. The fifth set is 10% lighter than the fourth.

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