VERVE Workout of the Week (WOW)
Every 5:00 x 5 rounds
21(15) Calories on the bike
15 Toes to bar
100 Meter prowler push
Rest remainder of the time
*Score is slowest round
**Remember to wear a mask into the gym and to bring different shoes to work out in. Coaches will take you through all protocols when you arrive. One person at a time will be let in so we can check your temperature and give you time to take your shoes off. Thank you in advance.
ENDURANCE-
W9 D1
Row, bike, or run
20:00 @ RPE 3-5
Rest 4:00
15:00 @ RPE 3-5
Rest 3:00
10:00 @ RPE 3-5
Rest 2:00
5:00 @ RPE 3-5
WOD-
Murph Revovery Day
Row 2,000m
1 min Chest Stretch
1 min Bar Hang
1 min Quad Stretch per leg
Row 1,000m
30 Walking Lunges
1 min tricep stretch per arm
1 min bicep stretch per arm
Row 2,000m
