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190412

1) WARM-UP:

Stretch

Mobility: Band Hip 2 x 15 sec each, 90/90’s x 5 each way

2 Rounds:

200m run

10 x Knee Raises

5 x Broad Jumps

2) GYMNASTICS: Alt, EMOM 10

T2B x 6 (Rx+ 10 x Burpees + 10 x T2B, scaled Knee Raises x 10)

Wt. Planks x 30 sec (Rx+ 40 sec, scaled no weight)

3) CONDITIONING: 10min time frame

Run: 200m run every 2 min

Row: 500/400m row, rest 1 min and repeat

AAB: 15 sec on 15 sec off x 4, rest 1 min and repeat

4) METCON: Hero WOD

Modified Partner “Luce”

3 RFT:

one person Rows 500m while one person runs 400m

10 x Muscle Ups (Rx+ 16 reps, scaled 10 C2B + 20 Pushups or regular/band pull-ups + regular/knee pushups)

100 x Air Squats (Rx+ 150 reps)

*split reps as needed on the muscle ups/pull-ups + pushups and squats

Earlier Event: April 11
190411
Later Event: April 13
190413