She did it!!! 118 miles over 3 passes in 13 hours. , Natalia, congratulations on a tremendous accomplishment.
WARM-UP:
400m Run
3 Rounds of 5 Each w/Barbell Deadlift, Hang Clean, Front Squat, Push Press, Good Morning.
Dynamic Stretch
STRENGTH:
Front Squat (OTG)
10/40 8/50 (6/60)2
WOD: SURGE
5 min AMRAP
Buy-In: 200m Run
12 Power Cleans (115/80)
4 Burpee Box Jump Overs (24/20)
Rest 5 min.
5 min AMRAP
Buy-In: 200m Run
8 Power Cleans (135/95)
4 Burpee Box Jump Overs (24/20)
Rest 5 min.
5 min AMRAP
Buy-In: 200m Run
4 Power Cleans (155/105)
4 Burpee Box Jump Overs (24/20)
ICING:
Tabata Bike (Pedal Backwards)
KOT – Nordic 10 Reps
Mobility – Pigeon on the Wall 2 min. each side.