WOD: Wednesday 210630
Dang Bonds, you got a license to be carrying around those guns?
WHITEBOARD BRIEF
- Metcon: Our conditioning work today is a series of descending Runs with a set of KB Swings that remain constant each round, followed by a rest. Press through your heels on the KB swings to keep the posterior chain engaged and keep your 400 Meter splits consistent for the duration of the whole workout.
CONDITIONING
1 Mile Run
30 Kettlebell Swings - 53/35
Rest 2:00
800 Meter Run
30 KBS
Rest 2:00
400 Meter Run
30 KBS
- Goal: Repeatable/sustainable pace - break KBS in sets of 10-15 reps. Pace your runs accordingly.
L2: (44/26)
L1: (26/20)
ROWER HAMSTRING CURLS
3 x 10. Rest 60s.