Thursday’s WOD 4-7-16

*This week we will be taking a rest from the strength cycle. We will retest 1RM’s next week*
Group Warm-up
50 Double Unders (unbroken)
40 Mountain Climbers (R/L = 1, 40 each side)
30 Hollow Rocks
20 Russian Kettle Bell Swings 2/1.5p
10 Front Rack Lunges 2/1.5p (R/L= 1, 10 on each side)
20 Russian KBS
30 Hollow Rocks
40 Mountain Climbers
50 DU (unbroken)
L3- DUs have to be unbroken. If trip, start back at 0
L2- 50 broken up DU, 1.5/1p
L1- 25 DU attempts, 30 second hollow body hold/modified hollow body hold, 1p/12kg
Leg tabata
-walking lunges
400m run, 2 min rest
400m run, 3 min rest
1 Mile run, 3 min rest
400m run, 2 min rest
400m run, rest at home
**goal is to run the 400s at your 5k pace. Then pick up your pace and run the mile as fast as you can. Then back to the 5k pace for the last two 400s