Jason
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Pic: Angela Clancy.

WoD: "Walk (or run?) The Plank"

21 Power Cleans

China Town Run

Plank Hold*

*Hold Plank for the same time it took you to complete your run

Interesting little nugget today. This is thinking persons WoD. It has a bit of everything in there. some heavy lifting. Some "Cardio". And some midline action to boot.
What makes this workout very cool is that you are to hold the plank for the same duration it took you to do your China town run. Do you still run as hard as possible thus making it harder to get into, and subsequently, hold your plank unbroken? Or do you hang back a touch to enable yourself to be able to get right into it as soon as you are back in the room? You could do the second one but if you stretch out the run too much you risk having to hold your plank for a longer time than you want!
Start having a think on how you would attack this WoD and cone in for a fandabbydozy Friday!!
Hold the standards. Form is priority as always.
Scale as needed.
Stay Humble. Work Hard. Be Happy.

The humble Plank hold. Many think its too easy yet can you hold it properly for 1:30-2:00 minutes AFTER you have been on a run???

WOD