WOD: Wednesday 210421

It’s great having you at 5 AM, Beninati. You work hard and have a good perspective on your approach to fitness. Keep it up, sir!

WHITEBOARD BRIEF

- Metcon: Dial in that running technique today, and work on keeping your splits less than 10s apart. This is a GREAT test of physical and mental endurance, don't underestimate it. Scores will vary wildly depending on your running skill and endurance.
- Skill Work: After you catch your breath, we'll be working on some static hold to improve your gymnastics skills. Pick two holds and alternate between them to rack up as much time as you can, while keeping your positions solid.

"RUN FOR YOUR LIFE"

AMRAP 20
200 Meter run
Rest 30s
- Goal: Don't overlook this workout - this is a great test of conditioning. This is a benchmark workout we've done in the past and will do again.

Rx: 13+ rounds
L3: 11 + rounds
L2: 9 + rounds
L1: 7 + rounds

SKILL WORK

Pick two holds below to work on and spend 10:00 accumulating max time in both, alternating between skills.
- Handstand Holds (Freestanding or on Wall) or Walks
- Pull-up Bar Dead Hang (use Fat Grips if poss)
- Chin-over Bar Hold
- L-sit Hold (Rings or Bar)
- GHD Back Ext Hold
- Pistol Squat Bottom Position Hold

COOLDOWN

Recovery Walk: 3-5 Minutes, nasal breathing only.
*hold your breath for 2-5s and nasal breath for 10 seconds.