April 28, 2020

Video challenge

Warm up
Foot drill 100’ each
Lunge and reach 100’
Walking hip flexor stretch 100’
Backwards walk 200’

Wod
The long walk…

Option 1
.5 miles with 2 implements in hands and while wearing a vest or ruck
Then
.5 miles remove an implement or vest/ruck
Then
.5 miles remove an implement or vest/ruck
Then
.5 miles remove remaining implement or vest/ruck

Weight implements can be HELD anywhere but cannot be put inside ruck…

Option 2
Perform the above with .25 miles instead of half miles

Option 3
30 minutes distance challenge wear ruck/vest if on road or elevate rear of rower about 6”