WOD - Tuesday 2021-04-13

OVERVIEW

Mixing things up today by putting our conditioning before the strength. We’ll start by testing ourselves with an 800m run. Not quite a sprint, but also not a long distance run, this 800m run should be a hard push, comparable to the 1,000m row from last week. Once recovered, we’ll change gears and finish the day with an emom of push press and barbell rows.

WARMUP

Mobility

• Spidermans x 5 each (elbow drop + reach)

• Daisy pickers

• Quad stretch

• Frankensteins

• Down dog

• Back kicks (ACL)

• Gates - open/close

• Butt kickers

• High knees

• 1 lap run

After 800m, before Emom

• 10 Prone angels

• 5 Dip + Jump

• 30s Handstand hold

• 30s Ring rows

• 10 Good mornings

• Build to 65%

WOD

For time:

800m Run

Emom x 12

5 Push Press @65%

5 Barbell Rows

COOL DOWN

Hamstring stretch

Wall hinge