OVERVIEW
Today’s WOD is an endurance based workout, Run 3000 meters for time. This is far from a sprint workout and will allow you to work on pacing yourself for a longer period of time. Focus on staying relaxed in the shoulders and allowing the arms to swing freely thinking hip pocket to eye socket for arm motion. Keep a forward lean nose over toes and try to prevent hard stomping staying active on the balls of your feet. If you are a natural runner this could be a good time to add short sprints during the run to increase the intensity of the run. Dress warm and wear running shoes for this one.
WARMUP
Mobility
Spidermans w/ hamstring stretch x5 per
Banded Ankles x1 min
Banded Hip stretch x1 min
Activation
Leg Swings - F/B, L/R x10 per
SL Calf raises on plate x20 per
Squat to stand x10 - feet under toes
Daisy Pickers
Frankenstein walks
High knee runners
Butt kickers
Cariocas
Wall Runs w/ pause
WOD
For Time:
Run 3000 meters
COOL DOWN
Foam calves/hamstrings