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Wednesday 08/05/26

Aug 4
1 min read

LONG Warm-Up — 2 Rounds

200-meter easy row

10 air squats

10 alternating lunges

10 slow mountain climbers per side

10-second plank

20 high knees

20 butt kicks

10 walking lunges

10 calf raises

Then complete:

250 meters easy

200 meters moderate

100 meters at goal pace

Benchmark

Option A: 2,000-Meter

Option B: Row 1-mile run

Suggested pacing for Row

First 500 meter: controlled

Middle 1,000 meters: settle into goal pace

Final 500 meters: gradually increase effort

Final 200 meters: finish hard

Score Total time

Suggested Pacing Run

First quarter: controlled

Middle half: maintain pace

Final quarter: increase effort

Final stretch: sprint finish

Score Total time

Short WOD Finisher

3 Rounds for Time

20 Sit ups

8 Light DB Thrusters

20 Jackknives

8 Light DB Floor Chest Press

30 Single Jump Rope

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