*Help Support Damon HERE

WOD:

1a) 0:00 – 12:00 – Every 3:00 x 4 sets:

200m Run

+

7 Push Press

Perform the Run at a hard, but maintainable effort. Build to a heavy 7 Push Press from the floor. Remember, if the run takes you 60 seconds, you don’t need to rush to perform the Push Press, rest and recover appropriately.

1b) 12:00 – 24:00 – Every 3:00 x 4 sets:

200m Run

+

Max Unbroken Knees-up/Toes-to-bar

Perform the Run at a hard, but maintainable effort. Perform a max effort set of Knees-up or T2B. Remember, if the run takes you 60 seconds, you don’t need to rush to the Pull-up Bar, rest and recovery appropriately to maximize your reps.

1c) 24:00 – 36:00 – Every 3:00 x 4 sets:

200m Run

+

30 Kettlebell Swings 70/53

Perform the Run at a hard, but maintainable effort. Perform the Kettlebell Swings with the goal of performing them unbroken. Remember, if the run takes you 60 seconds, you don’t need to rush to the Kettlebell, the Swings unbroken take approximately 60 seconds, so plan accordingly.

1d) 36:00 – 40:00 – 8 x :20 ON/:10 OFF:

Odd – Hollow Hold

Even – Superman Hold

Extra Work:

2) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps.

3) Reverse Sled Drag: 400m @ 75% Bodyweight

Scale loading as needed to keep continuous movement.

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