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WOD:

1a) 0:00 – 9:00 – Every 1:30 x 6 sets: 5-5-3-3-1-1 Push Press

Warm-up as needed. Use this as an opportunity to build to a Heavy Single Push Press.

1b) 9:00 – 18:00 – Every 1:30 x 6 sets: 5/side Single Leg Bent Over Single Arm Kettlebell Row

Standing on 1 foot, get into the bent over position of a Single Leg Romanian Deadlift, from there perform 5 Kettlebell Rows on the same arm of the foot that is off the ground.

1c) 20:00 – 32:00 – AQAP: 1 mile Run

This is your benchmark for the week. Ideally there should be a solid amount of rest after this as it should be a max effort. If you can’t run a mile in under 10 minutes, scale back to 1200m, or whatever distance is appropriate.

1d) 32:00 – 40:00 – 8 minute AMRAP:

10 Burpees

20 Kettlebell Swings 70/53

Extra Work:

2) GHD Sit-ups: 4 sets of 15

Rest 90-120 seconds between sets.

3) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps.

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