Track Conditioning

4 Rounds:

In a 3:00 Window – Run 400m or 13 laps

In a 2:00 Window – Run 200m or 6.5 laps


*scale the distance as necessary, have at least 20 secs break between each run.


Body Armor

3 Giant Sets:

Max Reps of Push up

100m Farmers Carry

20 GHD sit up

20 secs of GHD supine hold


Resting 1 to 2 mins in between giant sets




3 Super Sets:

12 Single Arm Dumbbell Strict Press (6 each)

12 Single Arm Dumbbell Row

Rest as needed between sets.

Posted in WOD

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