#BestWODoftheWeek
Streaming LIVE at 9:00am!JOIN HERE PASSWORD 802
Before the WOD
- Mark out 100m (50 out/50 back) and 400m (200m out/200 back)
- 100m is about 0:30 total (0:15 out/0:15 back) and 400m is about 2:00 total (1:00 out/1:00back)
- Or 61, normal walking 'Sara' paces = 50 m
- Rowing.... same distance - Biking... double the distance
No Partner? No Problem!
- Option 1 - Rest 1:00 between reps 2-4-6 and 1:30 between sets 8-10, won't be perfect, but it will be close!
- Option 2 - Go through the list as fast as possible on your own with no rest. Your pace will slow, but the reps/runs will make for a great WOD!
The Warm-Up
https://youtu.be/MgxtYZh48N4
The WOD
Rx= 50/35# 24/20" BoxPerformance = 35/25#, 24/20" BoxFitness= 20/10#, 20/3-4 Plates
- Fitness should mark your run distances based on TIME (see above)
IF YOU DON'T HAVE A BOX....
- Stack plates up, or use a stable surface such as a step ladder or chair (BE CAREFUL)
- Use a nearby staircase (2 steps)
https://youtu.be/7yliow6XOZQ
