Warm Up
Repeat For 5 Minutes
100m Run
5 Inchworms
16 Lunges
Strength – Barbell Row
3 sets x 5 reps @ RPE 8 ~ Every 2 minutes on the minute
WOD
10 Rounds for Time (Time Cap 30 Minutes)
COMPETITVE
200m Run
4 Wall Walks
14 Box Step Ups
PERFORMANCE
200m Run
4 Scaled Wall Walks
14 Box Step Ups
LIFESTYLE
150m Run
4 Inchworm
14 Plate Step Ups
Stimulus Points
Move at a Steady Pace
No Sprinting
Cool Down & Dismissal
100m Walk
Crossbody Shoulder Stretch
Quad Stretch