Primarily Outdoors – Parking Lot will be used for Fitness
Warm Up
200m Run
10 SL Good Mornings*
10 Bent Over Rows**
10 V-Ups
100 Singles
*each side
**1s pause at the top
5 Inchworms with an increased walk out
WOD
800m Run
15 Deadlifts 225|155
50 Double Unders
30 Toes to Bar
600m Run
15 Deadlifts
50 Double Unders
30 Pistols
400m Run
15 Deadlifts
50 Double Unders
30 Pull-ups
200m Run
15 Deadlifts
50 Double Unders
60 Sit-ups
Level 3- 205|135
Level 2- 185|115, 20 TTB/Pistols/Pull Ups, 40 Sit Ups, 25 Double Unders
Level 1- 135|95, 100 Singles
Toes to Bar Sub= V-ups
Pull Up Sub = Renegade Rows 50|35lb db
Extra Work
Every 90s for 10 sets
3 Hang Power Snatches
Accessory Option
Accumulate a 5 Min Plank*
*Make the plank more challenging by performing on a med ball or unstable surface