OVERVIEW
Today’s WOD is a conditioning day of sled pushes and running over 45 minutes. The sled push will be 100m followed by a lap around the building. The goal is to be able to give a max effort in the sled push every time followed by a lap around the building at a pace that takes no more than 1 minute to 90 seconds. This is a work/rest, interval workout designed to spike your heart rate and allow you enough time to recover and repeat.
WARMUP
Mobility
Spiderman cycle x5 per side
Banded ankle stretch x1 min per
Banded pigeon stretch x1 min per side
Banded lateral walk/monster walks
Activation
Runners Warm Up
WOD
Sled Push & Run Extravaganza
45 Minute Running Clock
100m Sled Push
1 Lap Around Building
COOL DOWN
Calf mash
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