THURSDAY 4-18-19

Warm up

400 m run

2 Rounds

10x Leg swings

25 m R leg shuffle

25 m L leg shuffle

25 m R Carioca

25 m L Carioca

25 m Walking RDL

Wod prep 2 rounds rest 1 min in between each

3 Power cleans

3 Thrusters

3 C2B/BMU

Build up to weight for wod

WOD
A1) 3 intervals

In a 5-minute window

Run 800 @ a pace you could keep for up to 15 minutes

Rest 3-minutes before

A2

5-minute AMRAP

5 Power clean 95/65lbs

5 Thruster 95/65

5 Chest to bar pull up

Rest 3-minutes before

A3. 3 intervals

In a 5-minute window

Run 800 (same distance as you did on the A1)

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