“WOD”
Shoulder Press
5×5 (same weight)
Then
400m Run
18 Toes 2 Bar
9 Front Squats (165/113#)
400m Run
14 Toes 2 Bar
7 Front Squats
400m Run
10 Toes 2 Bar
5 Front Squats
Or
“BODY”
Max Effort 800m Run
Then (immediately)
4 Rounds
20 Alt DB Snatch (35/25#)
15 Toes 2 Bar
20 DB Front Squats
150 Jump Rope Reps (60 DU’s)
Post total time, including run
