WOD Prep: 2 sets
· 5 Knees to Elbows / Armpits / Raises
· 200m Bike
3 RFT (16 min TC)
***Intended Stimulus ***
Workout should be completed in 12:00 – 16:00 minutes.
Knees to … should be completed in 1:30
Distance completed in 4:00 mins or less
Rx:
25 Knees to Elbows
1500 / 1200m Bike (If no bikes available run 700m)
Scaled:
25 Knees to Armpits / Knee Raises
1200 / 1000m Bike (If no bikes available run 500m)
Strength Sledge Push for Load
15m Sledge Push x 3 sets
Shouldn’t be able to sprint with the weight it should be a hard leg drive
Cool Down: 2 sets
30 Standing Quad Stretch & :30 Standing Pec Stretch