Endurance Crew! Welcome the Endurance WODs are back!
Don’t forget, the Endurance Clinic is April 18th with Coach RyTom!
Establish a Time Trial 10 K
A. 5×5 Romanian Deadlift
B. 5 RFT 20 Front Loaded Lunges (65/45) 200 Meter Sprint. Rest exactly 2 minutes between rounds. Record each round time
A. 5×3 Pause Front Squats (3 seconds in the hole)
B. Tabata Calorie Row
C. 3×15 GHD Hip Extensions and Sit Ups
D. 500 Meter Row Sprint (remember this time)
A. 4×400 Run Repeats
B. 6×200 meter Run Repeats. Keep a cadence of at least 96 foot strikes per minute. Rest: work 2:1
A. Establish a 20 RM Back Squat
B. 3 RFT 20 Calorie Row 20 TTB 10 Burpees