4 x Jog
4 x Run
2 x High Knees
2 x Butt Kicks
2 x Lateral Shuffle
400 m. Sprint timed!
(Rest 2 min.)
*Do the same 400 m. sprint two times (800 m.)
Multiply your 400 m. time by 2. This is the time you need to complete the 800 m. sprint in.
(Rest 5 min.)
*Do the same 400 m. sprint three times (1200 m.)
Multiply your 400 m. time by 3. This is the time you need to complete the 1200 m. sprint in.
(Rest 5-10 min.)
Once your sprints are finished then complete 4 Rounds of:
60 sec. Planks
10- GHD Hypers
Push Press: 5 x 3 (increase weight each round)
WOD: Teams of Two -
BUY IN: 80x Overhead Walking Lunges with 25# Plate
1 Team Member -
1 Team Member - MAX Rounds of...
7x Shoulder to Overhead 95#
5x Pull Ups
*Teammates switch after 400m. row - each member rows three times (total 2400 meters)
**Score = Total rounds of shoulder to overhead/pull ups