Skill:
Running!
WOD:
Buy in:
Row 1k
Then:
5 Rounds
10 Toes to bar
10 Box jumps
20 Walking lunges w/ dumbbells in front rack (50/35)
Cash out:
Row 1k
We will continue with our running work today. Work to utilize what we have learned so far this month and continue to build on that. You should be thinking about the body position and the lean and fall forward all of the time, not just when you are fresh or during warmups. It is especially important to work these techniques when you are tired and out of breath.
The WOD today has both a buy in and a buy out. 1k row each. The goal is to have roughly the same time, strokes per minute, and split time for both of them.
In between the row sandwich you have 5 rounds of glee! 10 toes to bar, 10 box jumps, and 20 walking lunges with those dumbbells (or KBs if needed) in that front rack position. Move through these at a steady pace. Fast enough to push the lungs but slow enough to be able to carry on short snatches of conversation.