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WOD:

1) AQAP:

800m Run

80 Alternating Lunges

600m Run

60 Box Jumps 24/20

400m Run

40 Hang Power Cleans 115/75

200m Run

20 Shoulder-to-Overhead 115/75

Extra Work:

2) D-Ball Bear Carry: 400m

Heavy as possible, keep it under 10 minutes. Keep track of time and attempts to complete.

3) GHD Sit-ups: 3 sets of 15

Rest 90-120 seconds between sets.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE