Warm-Up:
Coach’s choice
WOD prep:
Prep the movements
WOD:
Spider Zombie (compare from (7/31/18) Or perform a WOD you missed this week!
800m run outside
then
21-15-9
Wallballs(20,14)
Kettlebell swings (70,53)
then
800m run outside
Option 2:
800m run outside
then
21-15-9
Wallballs(20,14)
Kettlebell swings (53,35)
then
800m run outside
Option 3:
800m run outside
then
21-15-9
Wallballs(14,10)
Kettlebell swings (35,26)
then
800m run outside
Post WOD:
Foam roll for 5 minutes
CFS Brief:
WLC Day 37
*Save the date and get ready for Marathon Monday Barbecue Event, April 20th, 8:30 am to 12:30 pm
Put together your team of 3 to 6 people.
Complete 26.2 miles in 4 events. Barbecue to follow the event.
Row 6.55 miles or 10,542 meters
Ski 6.55 miles or 10,542 meters
Bike 6.55 miles or 10.54km
Run 6.55 miles or 10,542 meters = (26) 400m runs
Divide the row, ski, bike and run as you wish.
*More details to follow in the upcoming weeks for the Marathon Monday Barbecue Event.
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Post WOD:
CFS Brief:
Cheap Date with Becka: 12+45 Rx (Becka did 10 Cals on the Erg)
A great mix of movements and fun to move this one along. Big high five 🙌 to Becka for going unbroken on the TBB – they looked awesome! A nice way to kick off a Sunday – and always nice to see Dana 😬
12:52 rx. First 200 of that second run….oof.