Friday.June 9.2017

Warm up

20m high knees 

20m butt kicks 

20m frankenstein walk 

20m karioka each way 

20m high skips

-then- 

10m spiderman lunge w/ 1 sec pause at bottom

For quality

3 rounds 

10 single arm Kb thrusters (5 side) 

10 single arm deadlift (5 side) 

10 sec supinated hang 

16 single arm walking lunges w/ DB (DB in the front rack, switch arms halfway) 

10 push ups with one second pause @ top

WOD

8 rounds for time (4 rounds each) 

Teams of 2: 2 total miles

400m run*

*one partner rests while one works, run FAST!