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“The cost of regular extended aerobic training is decreased speed, power, and strength.”

Greg Glassman

Pick a version

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

1st - Pick a version

#1.  3 sets of: Run 1 mile, rest half the time it takes

Or

#2.  30 minutes max Rounds of:

  • 400 meter Run
  • Rest 1 minute

2nd - 5 Rounds of:

  • 50 Flutter Kicks (2 count)
  • 10 Sit-ups (with some weight)

Post

Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement


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