Thursday 6.28.18 Endurance WOD

Box Brief:
July 4th Holiday Hours
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Warm-up

Quick stretch
Then:
coach led 400 m run

Metcon

4 Rounds: (30:00 CAP)
400m fast paced run
20 Balls Slams
40 Air Squats
20 barbell bent over row

*Rest :90 sec Between Rounds

Intent:
Longer grind today with some built in Rest. A great goal for today would be to increase your pace as you work through the round. Meaning that your Run is 75%, ball slams at 80%, air squats at 85%, and by the time you finish the round you’re around 90% and then ready for a 2:00 recovery break to get back down to the 75% range. Choose an empty or lightly loaded barbell, should be challenging but done unbroken or two sets.

 

By | 2018-06-21T17:06:33-04:00 June 27th, 2018|Endurance|Comments Off on Thursday 6.28.18 Endurance WOD