WOD 11th April 2018

10 Apr WOD 11th April 2018

Coaches Warm Up

Pull Up Strength
Lat activation and pull up patterning

Then either
4x Max effort strict pull up
OR
4x Max effort ring row, maintaining tight/hollow position.

Work Capacity

1200m Run
800m Run
400m Run
200m Run
1:1 Work to rest

Coaches Notes: The runs today should be pushing hard on each interval. Just because the first one is the longest, doesn’t mean we coast it. Looking for the first couple of intervals to be at 80-85% max, then the 400m and 200m to be as fast as you can.