Friday, September 4

Warm-up

Grab a Kettlebell and Run 100 meters

10 goblet squats at 100 meter mark

Run 100 meters

10 Russian Kettlebell swings at 200 meter mark

Run 100 meters

10 American Kettlebell swings at 300 meter mark

Run 100 meters

10 abmat sit-ups

10 GHD sit-ups

30 second handstand hold

10 Overhead walking lunge steps with PVC or Empty bar

 

Lift:

Thruster 3×70%, 3×80%, 3×90% + reps

 

WOD

“Mid Line March”

3 Rounds for time of:

25 GHD Sit-ups

50 Foot Handstand Walk

50 Foot Overhead Walking Lunge 155/115lbs

 

L1 Mods: abmat sit-ups, 50 second Handstand hold against the wall, 10lb plate/25 lb plate

L2 Mods: 95/65lbs

L3: Rx’d

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