WOD: Saturday 210522
Wanted to congratulate Alissa on all of the progress she has made here in the last few months. From her weight loss, to working on her weaknesses, to being on the high attendance list, and always willing to try something again. Glad to have you here at Sanctify Alissa!
Whiteboard Brief
- Metcon: If you're planning on doing Murph you're going to want to make sure you show up for this conditioning piece! 1 mile Run followed by 50 Burpees, rest 3:00 and repeat. The goal is to keep your splits withing 90s, so start out slower and maintain or slightly increase speed as you get into the 2nd round.
Conditioning
For total time:
Run 1 Mile
50 Burpees
Rest 3:00
Run 1 Mile
50 Burpees
- Goal: Sustainable pace for your first round and slightly more challenging on your second. Your second split should be within 90s of your first split.
L1: (800 M Run) (No Push-up Burpee)
Finisher
60s max reps Banded Pushdowns
60s max reps Banded Pull-aparts
60s max reps Banded Curls
- Goal: 50 reps each movement.