Friday 20211015

Announcement

Happy Birthday Sid Slover!!

Workout – Metcon (10 Rounds for time)

SHOVEL AND PAIL

10 rounds (Every 4:00)
200m Run (Sprint)

TARGET SCORE
Target time each set: 35-45 seconds
Time cap each set: 60 seconds

Scaling Option
10 rounds (Every 3:00)
100m Run (Sprint)

Equipment Option
10 rounds (Every 4:00)
250/200m Row or 500/450m Standing Bike Erg (8-10 damper)

Accessory – Warm-up (No Measure)

1 min quad smash (each side)
1 min calf smash (each side)
1 min banded overhead shoulder distraction (each side)

Posted in WOD

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