Ft. Ben Fit

Announcements

WE NEED YOUR HELP!

Ft. Ben is hosting the Fall Tru Challenge on Saturday, October 10th, and we can’t do it without you.

If you’d like to help, please put your name and times you can help HERE.

Ft. Ben Fit – Performance

Warm-up

General Warm-up

1 Round

20-30 seconds each side Lying Hamstring Stretch

20-30 seconds each side Lying Quad Stretch

20-30 seconds each side Lying Glute Stretch

20-30 seconds Child’s Pose

20-30 seconds each side Kneeling Hip Flexor Stretch

20-30 seconds each side Lat Stretch on Rig

20-30 seconds each side Calf Stretch on Rig

10yd Walking Heel Scoops

10yd Walking Hip Openers

—then—

2 Rounds

10 Thrusters @empty barbell

10 Ring Rows

WOD Prep

Alt. EMOM 6

M1: 100m Run in one round and 250/200m in the other

M2: 6-10 Sumo Deadlift High Pulls

M3: 6-10 Wall Balls

WOD (Time)

Partner For Time

1 Mile Run

100 Barbell Sumo Deadlift High Pulls @95/65

—4 minutes Rest—

Partner For Time

2,000/1,600m Row

150 Wall Balls
SCORE: Total Time (includes rest)

GOAL: 28:00-32:00 (includes rest)

PACE: Steady Eddy or Betty…the work to rest ratio should allow you to keep moving consistently