Warmup:

200M jog

High Knees 30’ and back

Butt Kickers 30’ and back

Side Lunge 30’ and back

Side shuffle 30’ and back

A-Skip* 30’ and back

B-Skip** 30’ and back

1:00 Echo Bike

Videos courtesy of Ken Whittier and Third Space London, respectively. A-Skip and B-Skip demos.

WOD:

For Time:

100M Run

5/3 Cal Bike

200M Run

10/7 Cal Bike

300M Run

15/11 Cal Bike

400M Run

20/15 Cal Bike

600M Run

25/19 Cal Bike

800M Run

30/23 Cal Bike

Video courtesy of Professor Project.

Something a lot of folks forget about is posture and position when fatigue starts to set in.  We all get it. We get tired as the WOD goes along.  But, if your posture goes south the chance of moving at an optimal level goes down, making the WOD last even longer.  Fight to keep the body in its best position so you can get through the WOD as quick and safely as possible.

Scaling Options:

Run -> 125/250/375/500/750/1000M Row, respectively (ELITE: Run w/vest)

Cool Down:

Spider-Man Lunge hold – 1 Min per side

Banded hamstring stretch – 1 min per side