WOD: Tuesday 250520

• Coaching Brief & Class Overview

We are looking to have a re-test today from 2 years prior here. The goal here being running under fatigue that will directly correlate to our Murph Prep while at the same time allowing us to hit some good capacity work here after a more moderate day yesterday, where the focus was more strength biased. We have allotted time for a Core Conditioning Finisher today and the combo work of a high capacity aerobic burner + core finisher is a great way to get a lot out of a day even when everything looks very simple on paper. Max effort and full throttle is the name of the game today, so lean into it!

metcon: "Grand Theft Auto"

3 rounds for time of:

Row, 500 m

21 Burpees

Run, 400 m

Goal: 13-17min

Time Cap: 20 min

Accessories:

As many reps as possible in 7 mins of:

2 V-ups 2 Russian Twists

2 Hollow Rocks

2 Hollow Holds, 1 sec

4 V-ups

4 Russian Twists

4 Hollow Rocks

4 Hollow Holds, 1 sec

6 V-ups

6 Russian Twists

6 Hollow Rocks

6 Hollow Holds, 1 sec ...

Continue adding 2 reps each round to each movement until time expires.