The Board
We will be running unless it is a downpour. If it is a downpour, we will sub smaller double under sets instead.
Headlamps
We have brand new blinking lights that 5:30am and 6:50pm will be required to use if you do not have reflective gear/headlamps.
The Warm-Up
https://youtu.be/A4kLPEgF65s
The Strength
- You will do 3 reps with a 5 second descent to the floor. KEEP THAT BACK FLAT by engaging your lats. If you cannot maintain good position, remove weight from the bar.
- Instead of dropping the bar on your last rep, you will do one final s-l-o-w descent to the floor instead.
https://youtu.be/J2WgqW50W6I
The WOD
Rx= Running to the 100m mark on the roadPerformance= Running one upper loop (150m)Fitness= Run to the storage unit 'D' and to the porch.ALL RUNNERS WILL EXIT THE GARAGE DOOR AND ENTER THE PORCH DOOR.https://youtu.be/7Wk9EH12pMg
The Finisher
https://youtu.be/WimehzRdnN8
