Monday, April 15, 2019

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Warm Up:
200m Run
10 Burpees
10 Air Squats
30 sec Rig Dead Hang


For Time:
400m Run
20 Burpee-to-plate (45/25)
800m Run
15 Burpee-to-plate
1200m Run
10 Burpee-to-plate
1600m Run
5 Burpee-to-plate

Post WOD (ITP)

3-5 Rounds of Banded Back Rack Kettlebell Walk
*Attach a kettlebell to each end of a barbell using a resistance band. Athlete takes barbell off the rack in the back rack position, then walks from one cone to another and back. Athlete should keep strong midline, chest up, walk slowly and deliberately, being careful when making the turn at the cone. Pair up athletes if necessary.