Strength
Run 800m
10 Front squats 135/95#
10 Burpees over the bar
Run 600m
15 Front squats
15 Burpees over the bar
Run 400m
20 Front squats
20 Burpees over the bar
Run 200m
25 Front squats
25 Burpees over the bar

As a group once everyone is done:
1 minute plank hold
30 seconds hollow hold
1 minute side plank (left)
30 seconds hollow hold
1 minute side plank (right)
30 seconds hollow hold
1 minute plank hold
(just transition from movement to movement with no rest)


Base Camp

Modify WOD Above

Comment