Saturday 4.14.18 Endurance WOD

Box Brief:
Bring a Friend Week 4.7 – 4.15
Ardmore Running Clinic 4.17
Wayne Running Clinic 4.18


Movement Review
Athletes prepare equipment and complete 5-10 reps


8 Rounds
10 Burpees
200m ^^Heavy Farmers Carry^^
10 Pull Ups
200m Run
10 Box Dips
200m Row

(40min cap)

Intent: A long grinder today, but using that “for time” aspect to give you an extra push! The most challenging and time consuming part will be the farmers carry. Try to challenge yourself with these for weight, you shouldn’t be sprinting with the weight. It should be heavy enough that you’ll need a controlled and steady walk, but still allow for a tall chest and shoulders back. Mentally find certain distances in the course you can push yourself to get to, then drop the weight and quickly shake out your arms and go again. These will be mental.