Focus: Interval
Warm-up: Run 800 M easy, Dynamic Warm-up, Run 800 M easy
Skill/Specific Warm-up: N/A
WOD:
2 rounds, run 400 M fast after each round.
Complete all the work at your station, after everyone has finished their work, rotate to the next station. Continue until each athlete has completed the work at each station.
5 Stations (to be completed in order):
20 x floor wipers [YouTube video]
20 x sand bag clean and jerk
20 x running slurpees (Sorry to all the people that did too many of these given my poor explanation)
20 x dive bomber push-ups [YouTube video] We actually did dive bomber push-ups, not Hindu push-ups. The video explains the difference, or at least what one person thinks is the difference…
20 x overhead squats