WOD:

1a) 0:00 – 10:00 – AQAP:

40 Wall Balls 14/8

800m Run

40 Wall Balls 14/8

Scale as needed. We want athletes getting around 2 minutes of rest or more.

1b) 10:00 – 20:00 – AQAP:

30 Ball Slams 40/30

800m Run

30 Ball Slams 40/30

Scale as needed. We want athletes getting around 2 minutes of rest or more.

1c) 20:00 – 30:00 – AQAP:

20 Thrusters 65/45

800m Run

20 Thrusters 65/45

Scale as needed. We want athletes getting around 2 minutes of rest or more.

1d) 30:00 – 40:00 – AQAP:

30 Knees-up

800m Run

30 Knees-up

Scale as needed. We want athletes getting around 2 minutes of rest or more.

Extra Work:

2) 2-3 sets for Quality:

100m Sled Drag @ Bodyweight

75m Dumbbell Farmers Carry

50m/side Single Arm Kettlebell Front Rack Carry

Scale as needed. You should be able to move steadily

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