Tuesday August 28th

Warm Up
30 Perfect squats against the wall
20 Empty bar squats
Session 15 of 20 rep back squat!
Warm up with two sets of 10, then 2-3 sets of 7-10 building you up to your 20 rep weight!
****NOTE.. This program ends this week. We are getting up there in weight. if you are not comfortable doing this, or if its hurting your back STOP STOP STOP. EVERYONE already made it a lot farther than the thought they were going to. Be happy with your progress, dont risk injury. You are all dealing with heavy weights now.

Today’s Wod is not a stroll in the park, put the effort into the wod that you would put into workout. Yes its running…. and you could do it anywhere… BUT are you going to run as fast by yourself? Take a couple stop watches over to the post office street and run over there. Before you say “I’m not doing to do this, Im going to do something else”  ask yourself if you could get better at running. You cant avoid 400’s forever. Injured.. row these sprints instead. IF YOU DID SPRINTS SATURDAY you can switch this to rowing.
8 rounds for time of:
Run 400 meters
Rest 90 seconds

Scroll for scaling options.
Post total time to comments, not including eighth rest.

CrossFit WOD 180221 Tips With Rory McKernan
• From the archives: WOD 120708 Demo With CrossFit Belltown

Each run should be an all-out effort. If you cannot run 400 meters in less than 2 minutes, reduce the distance. Intermediate athletes can complete this workout as prescribed. Newer athletes might want to reduce the number of rounds.

Beginner Option
5 rounds for time of:
Run 400 meters
Rest 90 seconds