WOD
For time:
400-m run
30 toes-to-bars (knees to chest, knee raises)
400-m run
10 wall walks (5 wall walks, 5 inchworm + push-up)
400-m run
30 toes-to-bars (knees to chest, knee raises)
400-m run
Post-workout
4 sets:
10 good mornings
– Build in load, but only as quality mechanics allow.
PUREFIT
For Time:
400m run/row/ski
20 Knee Ups on Bar or Ground
400m
15 inchworm pushups
400m
20 Toes to Bar on Ground to Rig
400m
400m run/row/ski
20 Knee Ups on Bar or Ground
400m
15 inchworm pushups
400m
20 Toes to Bar on Ground to Rig
400m
Finisher: 4 sets of 10 Banded Good Mornings
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