Warm-up
Gym → 200m: High Knees
200m → 300m: Side Shuffle facing the fence
300m → 400m: Side Shuffle facing the opposite direction
400m → 300m: Straight leg kicks
300m → 200m: Lunges
200m → Gym: Run!
Midline Madness
1 Round
1 Minute plank Hold
:10s rest
1 Minute of Jackknives
:10s Rest
1 Minute Hollow Hold
:10s Rest
Repeat with 30s Holds
Hero WOD (35 min hard cap)
“Badger”
3 Rounds
30 Squat Cleans 95|65
30 Pull-ups
800m Run
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
Coaches Scaling Note: Unless you can do 10-15 unbroken pull ups, you should aim to scale down the pull-up reps. This is a pulling intensive workout that could do serious muscle damage if not scaled properly. The weight should be super light on the Squat cleans as 10 unbroken reps should be expected on the first round. If your first round takes over over 8-10 mins, please scale back the reps further..
Level 3 – 20 Reps
Level 2 – 75|50, 20 reps
Level 1 – 65|35, 400m Run, 15 reps
Extra Work
Back Squat
E2MOM 12
3 Reps