Strength/Skill: (20 minutes)
6x200m run
*each partner runs 6 times
*one works while the other rests
WOD: (10 minutes)
4 RFT
10 C2B pull-ups
10 Thrusters 95/65
Time cap: 10 minutes
EXTRA CREDIT: Complete one Kelly Starrett mobility poster post-WOD
Score:
-Slowest 200 time
-WOD time
*If capped, uncompleted reps added to time cap as seconds
Coach’s Notes
-Runs should be quick but not sprints, looking for 0:35-1:20 times for all 200’s, meant to teach pacing
-MetCon times should be sub 5:00, but time cap is 10 minutes to give members a chance to try this WOD at RX
When it is POURING outside, we row!!
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