Posted on Mar 25, 2020

CFStK WOD 26/03/2020

A. Tempo Run
Run 10mins out
Return with a negative split ie: come back faster than 10minutes.

Adv: 15min/15min

If you are unable to run, complete the following;

A.1 For time:
100m Lunge

Rest 2mins

A.2 For Time
100m Lunge*
For each second that you are slower complete 5 Sit Ups. Ie: 2 seconds = 10sit ups.

Warm Up;
3 Rounds of:
10m High Knees
10m Butt Kicks
10m Over Unders (10m each direction)

B. For quality;
50 Scap Push Ups
50 Wall Angels
50 Single Leg Glute Bridge (50 E/S)