Wednesday, August 27
“Sometimes all you need is 20 seconds of insane courage”
—Matt Damon
Warm-up (NTE 10’)
3 minutes of jogging, biking or rowing
-then-
3-4 Rounds, not for time, of:
20 seconds of lateral banded steps
10 m of high knees
10 m of butt kicks
5-7 good morning, empty barbell
100 m run, increase acceleration each time
60 seconds rest
Strength/Skill
None
WOD
100 Burpees (NTE 10’)
1 mile Run
100 Cal Row
For time, or not
40 min cap
Scaled:
3-4 rds of:
25 Burpees
400m run
25 cal row
Cool Down
Frog Stretch
Hold 1-2 minutes.
Calves & Foam Rolling