Warm Up: 5 to 7 mins
100m Row (not run) Try to get quicker each row.
2 Cart Wheels
2 Forward Rolls
Strength: Strict Pullups
If Tuesday was successful, use same weight/resistance. Add 1 rep per set if possible. If you have reached 3x10, decrease band size or increase weight. Try for 3 sets of 5.
20min Goat (1 to 3 reps on the minute, every minute)
Try achieving more consistent reps per set.
Shoulder Press 5-5-5-5-5
If you are someone who has a shoulder/arm injury, do this WOD instead.
8x400m Run (Intermediate/beginner 6x400)
Rest 60 secs between.
This is not an all out sprint. Start at a 5k pace. Descend by 1 sec on each 400. (ex. if your pace for a 5k is 8 min/mile, your 400 split would be 2:00. You would begin the first 400m at 2 min pace and descend: 1:59, 1:58 etc..The last 2x 400's can be quicker or max effort, but do not start out so fast you can't descend on the drill.
If you have a watch with interval splits bring it. You can use the wall clock, but having a watch will keep you more on track. Pay attention to your time at the 200m mark. This will help your pacing.
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