WOD:

1) Every 2:00 x 20 sets:

Sets 1-5 – 200m Run + 5/side Dumbbell Push Press

Sets 6-10 – 200m Run +10-20 Box Jump Overs

Sets 11-15 – 200m Run + 5/side Dumbbell Plank Rows

Sets 16-20 – 200m Run + 10-15 Toes-to-bar/Knees-up

Scale as needed. Runs should absolutely not take any longer than 60 seconds. All of your movements, weights, rep choices should be maintainable efforts, and unbroken where applicable. At the long end each set should take 90 seconds, so scale appropriately. Pull back the run as deemed appropriate to 150m or less if needed. To perform the 200m Run for all rounds, you need to be confident in your ability to maintain an 8:00/mile pace for all rounds. This is a great opportunity to work your pacing as well as your ability to recovery in between sets.

Extra Work:

2) L-Sit: Accumulate 1-2 minutes

Keep track of time and attempts to complete.

3) Sled Drag: 400m @ Bodyweight

Stimulus is constant movement. Scale load as needed for desired stimulus.

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