Warm-up
Run 800m
Then 2 Rounds
30s on|10s off
Burpee Lateral Jumps
Bent Over Rows
Front Squats
Skill
Pull-ups
Butterfly pull-ups
WOD (30 minute cap)
โMarathon Mondayโ
5 Rounds
4 Squat Clean and Jerks 185|125
15 Chest to Bar Pull-ups
13 Burpee Lateral Jumps
After 5 rounds are complete:
800m run
*Your time is your total time for all 5 rounds plus the 800m sprint.
Today we WOD to honor everyone who was impacted by the Marathon bombings in 2013. Make sure you sprint your heart out on that 800m run!
Level 3- 155|105
Level 2- 135|85, chin over bar, 4 Rounds
Level 1- 105|55, 10 chin over bar, 3 Rounds
Extra Work
10-1
Strict T2B
Strict HSPUs*
Pistols
*sub in strict db press at a weight you can do 10 reps fresh or 50|35โs and V-Ups