Will you go the extra mile today? #justshowup
WOD: “The Extra Mile”
-1 Mile Run Buy In-
21 Deadlift (185/125)
15 Toes To Bar
21 Hand Release Push Ups
15/10 Assault Bike Calories
-1 Mile Run Cash Out, not required or timed-
GOAL: Run should not exceed 10 minutes, if it does, cut down the distance. Deadlifts should be performed at a weight that can be done in no more than 3 sets or less for the majority of the workout. If you are unable to stick to sets of 5 unbroken toes to bar, scale down to kipping leg raises and get your feet as high as possible. The stimulus today is to get your heart rate up to a steady working pace on the run and maintain a smooth workflow without reaching muscle fatigue during the workout part. Your goal is to reach about 4 rounds in this workout.
RX: Must string at least 3 TTB for every rep counted, no singles or doubles today. Must run the mile cash out, or no score for the day. Snaking push ups are okay AS LONG AS YOU START AND END IN A FULL PLANK!! (Your coaches will be watching, so no soft knees kids!)
FW: RWAN, sub kipping leg raises (sets of 5), and focus on engaging lats and core an controlling the body throughout the movement with emphasis on pushing the bar down towards the feet. If you cut the run down in the beginning, you can match the distance on the cash out.
