MONDAY 3-9-20

HAPPY BIRTHDAY COACH JOE

DYNAMIC WARM UP

1x 400 m run

2x

10/10 leg swings

10/20 lateral leg swings

25 ft bear crawl

25 ft crab walk

25 ft death march

25 ft strippers stretch

25ft high knees

25 ft butt kickers

25ft broad jump

WOD

Run Conditioning

On the 0: 600 Meter Run

On the 4: 400 Meter Run

On the 7: 200 Meter Run

On the 10: 600 Meter Run

On the 14: 400 Meter Run

On the 17: 200 Meter Run

On the 20: 600 Meter Run

On the 24: 400 Meter Run

On the 27: 200 Meter Run

• We’ll work off a running clock for this run conditioning piece

• Let’s try to hold the same splits across each distance and each round

• For Example: If the 200 meter run takes 1 minute, the 400 should take 2 minutes, and the 600 meter run should take 3 minutes

• Record your slowest 600 meter, 400 meter, and 200 meter runs

• Your final score will be the sum total of those three times

THEN 15 MINUTES TO FIND YOUR 1RM Squat Clean

Write score for heaviest squat clean on the board

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