S&C
6 RFT
10 m Bear Crawl
15 Push ups
10 m Walking Lunge
15 KB Swings (1.5/1 pood)
scaling variations:
4 RFT
10 m Bear Crawl
15 Parallete Push ups
10 m Walking Lunge
15 DB Swings (25/15lbs)
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Endurance
3 + Hours after Strength & Conditioning WOD
Heavy ‘Tosh’
wearing a 20lb vest: 3x(200m, 400m, 600m)
3 rounds consisting of 200m, 400m, 600m all out efforts. Rest after efforts is the exact time it took to run that interval.
(example: 200m in 25 sec, rest 25 sec, run 400m. 400m in 45 sec, rest 45 sec, run 600m)
scaling variations:
No weight vest
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ryanrspeed 