WARMUP
10 min AMRAP
1 min cardio
10 Air Squats
10 Worlds Greatest
3 inchworms with push-up
10 Light DB Snatch
3 burpees
10 Light DB C & J
5 Kip Swings
STRENGTH
Tempo Back Squat
3 x 12
:03 second down and :03 seconds up
RPE 8/10 (at 80% effort, NOT 80% of 1RM) – you should have some energy left in the tank after the 12 reps- Tempo work needs less weight, so choose wisely.
WOD
For Time:
Run 800 meters
30 Single Dumbbell Ground to Overhead (Rx 50/35)
15 Toes to Bar
Run 800 meters
30 Lateral Burpee over the DB
15 Toes to Bar
Run 800 meters
30 DB Renegade Row
15 Toes to Bar
Goal: Sub 24 min
*If it’s raining, sub a 1000m Row or 2000m Bike. Or bring your rain coat 😊
STIMULUS:
Duration: Long
Weight: Light
Skill: Moderate
Volume: Moderate
OPTIONAL POST WOD
500m Ski Erg