Monday, 2 May WOD

Warm-up

• 400m Run then 2 Rounds
  • 10 Leg Swings (each leg)
  • 0:30 Calf Stretch (each leg)
  • 0:30 Squat Hold
  • 3 Shuttle Runs (50ft if one rep)

RUN

• 5 rounds for time of:
  • Recovery Run, 200 m (not for time)
  • Run, 200 m (time each of your 200m Run’s)

Go as slow on the recovery run as needed to keep the first 200 m a hard effort each time!

STRENGTH

• 5 rounds for max reps of:
  • max rep Bench Press, 1x bodyweight
  • max rep Strict Pull-ups

Bench Press- 1x/0.75 bodyweight Rest as needed between rounds but no more than 3 mins. Scaling Options: Use a band If needed or sub inverted rows. Goal is to get around 10 reps on the bench each round.