1. Review, as a group, the elements of the pre-class dynamic warm-up.
2. Technique review: the midfoot strike.
Run prep: walking lunges, spiderman lunges, toy soldiers, high knees, butt kicks, cariocas, classic ankle mob.
(If this is your first run of the season, so please approach the running warm-up with enthusiasm, and then approach the sprints carefully. Pay attention to your body as well as the landscape. Also! if this is your first time running on minimalist shoes, please sprint no more than 80%.)
Three rounds for time of
- Run 800m
- 30 Parallette shoot thrus
- 50 Good mornings 45/33lbs
LIII: as rx’d
LII: as rx’d
LI: three rounds not for time of run 400m, 15 sit-ups, 15 good mornings.
NB: The Hero WOD "Michael" includes 50 sit ups rather than shoot thrus, and 50 back extensions rather than good mornings. We feel such a high rep scheme during the performance phase of a Hero WOD fosters a higher risk for injury. To this end, we offer lower reps while you work on your flexibility, core stability, and external rotation on your shoulder position on the shoot thrus; in addition, we offer a familiar movement and rep load from Chuck Norris to preserve the stimulus of the back extensions. We love you. You're welcome.