***Meet at the Track***
Main WOD
1 Lap for Time
-400m Burpee Broad Jump
Skill
Sprints 6 x 100m
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Coach's Notes. Standard start times of 0545, 0630,1030. Warm up prior and be ready to 3, 2, 1...Go!
WOD: When was the last time you traveled 400 meters using the most despised gymnastic movement known to man? Answer: Today. Meet at the track and warm up those legs and shoulders using the HAM/HUG Hip mobility drills learned last week. Don't forget to work your wrists, knees, and shoulders through a full range of motion prior to GO time. Check out this video on how to execute the Burpee Broad Jump. Enjoy!
Scaling: If you reach max effort on Burpee Broad Jumps, substitute with Bear Crawl. If your shoulders need a break, substitute with lunges for the remainder of the 400m lap.
Skill: After the WOD, walk out a 400m cool down lap in preparation for 6 x 100m sprints. Focus on proper running form and watch this video for more information. Sprint the straights, and walk the curves. MAX EFFORT ON EVERY RUN.
ROUTINE IS THE ENEMY.