3S Run SI Or TT/14.4 Prep& Recovery 3-22-14

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Marc Pro Recovery tip for 14.4. This chipper is a full body beat down. Target the legs and forearms before hand to loosen them up. Grip will be key on this WOD. Immediately after, hit the forearms again as they’re likely going to be on fire. Move on to the shoulders to combat the next day soreness you’re likely going to experience.

RUN (3S)
5-10 Minutes Mobility
Episode 305: Solving Problems With The Tunnel: The Foot Strike
Dynamic warm up
800m easy jog
10-15 Minutes Drill Work
CrossFit Running – Stable Arm aka Gun Drill
ollow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
8 x :20 sec on, :10sec off
Use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile
Do not reduce speed!
10-15 minute cool down.
10k TT
10-15 minute cool down.


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