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WOD: Friday
Warm up: Increment ladder in 4 minutes of:2-4-6-8-10…LungesSit & Reach Shuttle Run Then, with weight-Five rounds of:6 Ground to Overhead6 Lunges *Progress towards the weight for the workout. Workout:Five rounds for time of:Run 200m30m Overhead Lunge (Single arm or plate)Run 200m45 sec plank hold *Run out for approx. 30sec/back 30sec = 1 minute effort*Choose a weight and overhead option that allows for a challenging effort (no more than 1 break to get through the 30m) * Aim for unbroken plank Scale: *If your lunges need work don’t add load (I.e. Body weight only) or Substitute with Squats. Photo: I love when the whole family trains together- The McKenzie’s making us proud (Nicole was behind the camera).