Warm Up:
3x Thru
-10 Broad Jumps
-10 Push Ups
-10 Moon to Sky
WOD
AMRAP 20:
10 Push Press (115/75#)
10 KB Swings (53/35#)
10 Box Jumps (24/20″”)
AT HOME VERSION
AMRAP 20
10 Alt. Odd Object Push Press
10 Burpees over Object
10 Weighted Step ups or Jumps
Use Running Warmup from Wednesday
WOD 1
2 Sets
Run 100m
Walk 200m
Then:
Run 400m
Rest for 5 min
Run 200m
Walk 400m
Runs should be run at mile goal pace
WOD 2
Run 1 Mile at race effort (push pace for final 200m)
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