Warm Up
400m Run
2 Rounds
10 SPT
10 Burpees
10 Empty Barbell Thrusters
WOD
1000m Row
100 Abmat Sit Ups
Rest 3 Minutes
20 Man Makers
Rest 3 Minutes
100 Air Squats
1000m Row
Build to a 2RM Shoulder Press in 15min
then,
800m Run
OH DB Walking Lunges around the rig
600m Run
OH DB Walking Lunges around the rig
400m Run
OH DB Walking Lunges around the rig
Men: 50lbs
Women: 35lbs
20min Cap
*Athletes will begin lunging at the door closest to the rowers, lunge around the rig, and exit the rollup door to begin the next run.
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