The Weekend is HERE!Β Get your running shoes and blast off with Saturday's WOD!

The Weekend is HERE! Get your running shoes and blast off with Saturday's WOD!

 

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Get Ready for The Hot Chocolate Run for Safe Passage❀️

Β 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up: 15-10-5
Pull Ups or Ring Row
x 2 sec. L-sit hold (i.e., 30 seconds, 20 sec, 10 sec). 

2. Run Prep: Toy Soldiers, Walking Lunges, High Knees, Butt Kicks, Knee Grabs, Cariocas, Leg Swings, Ankle Mob

3. πŸ‡ΊπŸ‡²οΈ"Jerry"πŸ‡ΊπŸ‡²οΈ
Run 1 mile
Row 2K
Run 1 mile

This workout is for time.

LIII and LII: as rx'd.
LI: run 800m, row 1k, run 800m
Run the workout in two heats, ten minutes apart. Cut-off is 30 minutes.

4. Mobilize

Have fun!

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