Warmup:

Grab light/med KB

2 Rounds:

50’ Suitcase L-arm

10 Spider-Man Lunge w/twist

20 calf stretch in downward dog

50’ suitcase carry R-arm

WOD:

For Time:

200M Farmer Carry (70/53)

60/45 Cal Bike

1600M Run

60/45 Cal Bike

200M Farmer Carry (70/53)

 

35 Min Cap:

Video courtesy of WORDStar.  Quick demo on the dual KB Farmer Walks.  Keep your shoulders back and chest up to prevent undue taxing on  your breathing.  Today’s word for this WOD, only one word…GRIT.  This is one of the ones where your head is going to tell you time and time again “stop, there is no reason to do this workout”.  That’s when you need to just put your head down, grit your teeth and GO!!!

Scaling Options:

KB weight -> 53/35 -> as needed

Run -> 2K Row

If no bike, 75/55 Cal Row

Cool Down:

Leg Bleeds – 2 min

 

Lacrosse ball forearm mash – 1 Min per side

Video courtesy of MYOLOGY Sports Massage