WOD – Thu, Apr 24

STRENGTH
Romanian Deadlift (RDL) (The Romanian deadlift targets the glutes and hamstrings, and takes your quads out of the movement. Coaches will help you build to a 9/10 effort which you’ll hold across for all four sets)

CONDITIONING
“If Only I” (Time)

21-18-15-12-9-6-3 Pull Ups
300 Meter Run

MAx: 14-12-10-8-6-4-2 pull ups (band/strict)
MVx: ring rows, 200m

GOALS + GUIDANCE: Complete the pull ups in the biggest sets you possibly can. Spend no more than :60 on the first two sets, :45 on the next two setes, and :30 on the last three sets. After completing the set number of pull ups, run 300 meters (:90) at a moderately fast pace. Your arms will feel heavy but your legs and lungs will feel fresh, so push your pace. Target 15 minutes (17 min cap).