Tuesday 15 September 2020 – No Classes

Hi guys!  No classes today, but below are your WOD options:

Warm-Up:
3-5 mins of jogging, biking, or rowing followed by…
3 rounds, not for time, of:
Shuttle jog, 100 m (2 x 50 m, increase speed each round)
15 m high knees
15 m butt kicks
10 steps, walking lunges
10 glute bridges (no loading, no barbell)
1 min of rest

RX:
Run 5 km
This is an all out effort for time.

Scaled:
Run 20mins for distance.

Additional Work:
Part 1:  Pull-Up Bar Hang – 1 x 180 secs
Accumulate 3 mins.

Part 2 – Option A:  Row 2 x 300 m, rest 2 mins

Part 2 – Option B:  Run 2 x 200 m, rest 2 mins

Part 2 – Option C:  Bike Calorie 2 x 1 min / 2 mins

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