WOD

METCON

Warm Up
3 Rounds
20 Glute Bridge
10/10 Side Lying Leg Lifts
:60 Plank
10 Push Ups
5 Supermen Lifts
Run
2 x 800 Meters
rest 2:00 between sets
MVx: 600m
Cash Out for Time
4 Rounds
20 DB Lunges with Knee Raise
10 DB Deadlifts
rest 1 min

WOD GUIDANCE & GOALS
Coaches will guide you through the designated warm up that engages your glutes, hamstrings, abs, and arms, to optimize your running form. You’ll then run two 800’s, slightly faster than your 1 miel PR pace. The goal is to be consistent!

For the cash out, grab TWO dumbbells for the lunge/deadlift combo. Hold the dumbbells in a suitcase position for both movements. Lunge, touching your back knee to the floor then sweep it through to a 90 degree knee raise before lunging through to the other side. Do twenty total steps, then immediately do ten dumbbell deadlifts with the same weight. Rest one minute between rounds. Record your time.

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