WOD:

1a) 0:00 – 6:00 – Every 1:00 x 6 sets:

Station 1 – 40 seconds Machine or Run

Station 2 – 5 Burpees + 15 Air Squats

Station 3 – 3-5 Inchworm + Push-up

Get some positions opened up and get some blood flowing.

1b) 10:00 – 45:00 – AQAP:

50-40-30-20-10 Single Arm Kettlebell Push Press

50-40-30-20-10 Kettlebell Goblet Squat

1000-800-600-400-200m Run

For the Push Press split the reps in half between both arms. We’re going to use a standard that you must complete reps in sets of 5 reps at a time…does not mean you can’t do more than 5, and does not mean you can break-up the 5, but work in sets of 5 at a time. In addition make sure you are establishing a full Front Rack position each rep with the Kettlebell, bring it all the way down, so that your fist/knuckles are at your collarbone…no shorting the rep and just bring the bell down on top of your shoulder. If you can’t run you can sub a machine, the following distances are substitutes for a 200m Run…250/225m Row or Ski, 500/450m C2 Bike, 600/550m Assault Bike.

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