Run It Back

May 11th, 2021

Category: Uncategorized

Run It Back

Coach Sarah Rad & Brendan – Team Quarterfinals!

Primarily Outdoors – Parking Lot will be used for Fitness
Warm-up
400m Run
15 Air squats
10 Burps
5 Muscle cleans – high hang

300m Run
15 Block and twists
10 Push ups
5 Muscle cleans – mid hang

200m Run
15 Back squats
10 Burpees
5 Muscle cleans – mid shin

Mobility
Quad Mash with BB

WOD
Each for Time
At 0:00
3 Rounds
400m Run
15 Back Squats 135|95

At 9:00
8 Rounds
3 Power Cleans 135|95
6 Burpee Lateral Jumps

At 18:00
400m Run
15 Back Squats 135|95
20 Burpee Lateral jumps
10 Power Cleans 135|95

Level 2- 115|75, 300m Run
Level 1- 95|55, 200m Run

Extra Work
EMOM 15
Min 1: 100’ Farmers Carry 2×53|35
Min 2: 100’ Sandbag Carry 140|90
Min 3: 100’ Double OH KB Carry