S&C

For Time:

• Newport Beach Crippler
  • 30 Back squats (225 lbs)
  • 1 Mile Run

scaling variations:

30 Back squats (65% 1rm)

½ Mile Run

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Endurance

Tabata

-If you did this morning S&C WOD choose something other then Run for today’s Tabata

Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts

Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

C2: Row 20:10×8

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