09/13/17 Wednesday

Written by josequan. Posted in Fitness

IMG_2399Tip of the Day:

You are beautiful just the way you are.  Get your fitness because you want to be healthy, live longer, fight decrepitude, play sports and run around care free!

 

 

 

WOD

A.

Warm-up

10 minutes of Agility Ladder

Then Dynamic Warm-up:

Samson Stretch

Inch Worm to broad jump

High Knees to Butt Kicks

Dynamic Toe Touches (opposite hand to opposite foot)

 

 

 

B.

3 rounds for time of:
20 pull-ups
400-meter run

Athletes who cannot yet do pull-ups should perform ring rows or banded pull-ups. If you can complete 6 consecutive pull-ups, attempt this workout as prescribed.

The focus of this WOD is the 400 meter run.  Keep the run pace high as possible, finishing each run within 90sec-120sec.  If you need to rest in order to give this high effort do so and rest to recover.

 

Scale
3 rounds for time of:
20 ring rows
400-meter run

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