1) Conditioning.
EMOM for 5 minutes:
200m Sprint
then, at the 5:00 mark:
Run 10:00 Time Trial (TT)
2) Skill.
A. 500 DU for time
B. 3 rounds, alternating ME sets (1:00 / :40 / :20) of:
Handstand Walks
Toes to Bar
Post results to comments.
Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to start Strength work at these times)
Short notes, should be pretty straightforward. Tried to replicate the intent of the original WOD. Make use of the last nice day for a while and link up at the track at normal times.
- Ensure you get a THOROUGH run warmup before jumping straight into the sprints. The goal of the time trial is to cover as much ground as possible on your pre-fatigued legs. Note your average time on the sprints, and don't shortchange effort there to save your legs for the TT.
- DUs on the track should work OK -- bring your personal ropes and share. Scale total DU as needed, make it a stretch goal.
- Handstand walks for max distance if you have 'em, else sub (in order) FS handstand holds or practice finding your balance on kickups. Cycle through the limited pull-up bars for TTB.