Now that we are through 7 weeks of our running progression, if anyone would like to put their training to the test, there is a great opportunity for a great cause this coming weekend.
On Saturday, September 11th, the Travis Manion Foundation is putting on their 9/11 Heroes Run 5K at Great Lawn Park.
For more information about the race and the foundation putting it on, click the link below:
https://www.travismanion.org/events/911-heroes-run/2021-denver-co/
WOD-
5 Rounds of:
With a 2:30 clock
100 Single unders
20(15) calories on the rower
With the remaining time
As many alternating dumbbell snatches as possible.
Dumbbell weight = 40#(25#)
Rest 1:30 between each round
*Score = total dumbbell snatches over 5 rounds
1 score on the board
SPRINT-
Every minute on the minute for 30 minutes:
Minute 1: 7 Toes To Bar
Minute 2: Bike 12 (10)
Minute 3: 40 Russian Twist
Minute 4: :40 Battle Rope
Minute 5: Rest
