Wednesday 1/22/20

Warm up:
Jog 200m
High knees from speed bump to end of building
But kicks to speep bump
lateral shuffle to line (back to fence)
lateral shuffle to end of fence (facing fence)
Jog back inside, review burpee mechanics

Strength (After WOD): Tempo Bench Press @ (5:2:x:1)
5, 4, 3, 2, 1, 1, 1, 1, 1
*Spotter mandatory

WOD (performed first):
0:00-3:00 – Run 400m + Max burpees
3:00-6:00 – Rest
6:00-9:00 – Run 400m + Max burpees
9:00-12:00 – Rest
12:00-15:00 Run 400m + Max burpees
*Score is total burpees

Accessory: 3 x 30 sec
Shoulder mobility reach
Pec stretch

Notes: Scale run distance if time exceeds 2 min (may use 300m or 200m
as needed).