Wednesday 8.29.18 Endurance WOD


coach led fun run!
400 m- stop every 100 m for cardio work!


Run 200 m in :90, then

1 minute goblet lunges
1 minute plate hug good morning
1 minute russian twist
1 minute plate s2oh
1 minute slam balls
1 minute rest
x 4

This workout is a lot about little sprints. The athlete should sprint the run in :45-:60 and maximize the rest before the work begins. There is alot of hamstring work that needs to befocused on proper form or the athlete risks a sore back!


Core cooldown!
10 knee raises
10 weighted side bends
10 sit ups