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”
Option 1
21:57
50# pack and 30# dB