CrossFit WOD, April 29, 2023

1. Movement Prep/Activation and Increasing Heart Rate
20 PVC Pass Throughs
10 PVC Around the Worlds (Left and Right)
20 Walking Lunges + Torso Twist
-into-
3 sets (Empty Bar or PVC)
20 Second Row (moderate pace)
5 Split Stance Press
5 Back Squats
10 Alternating V-Ups

For Time:
250/200m Row
150ft Overhead Walking Plate Lunge 45/25
250/200m Row
125ft Overhead Walking Plate Lunge 45/25
250/200m Row
100ft Overhead Walking Plate Lunge 45/25
250/200m Row
75ft Overhead Walking Plate Lunge 45/25
250/200m Row
50ft Overhead Walking Plate Lunge 45/25
(KG conv: 20/15)

Run: Lactate Threshold
1600m at RPE3,
500m at RPE6.5, 5 Min Rest
1600m at RPE3
400m at RPE6.5, 5 Min Rest
1600m at RPE3
300m at RPE6.5, 5 Min Rest
1600m at RPE3
200m at RPE6.5