Focus: Interval
Warm-up:
400 M Run then 10 each of the following:
Pull-ups, Push-ups, Sit-ups, Good Mornings, Overhead Squat with dowel (sec sit-in), Samson Lunge
Skill/Specific Warm-up: N/A
WOD:
2 Man Teams:
One team member is working while the other member is resting
2 x 800 Meter Run (1 per team member)
4 x 8 Clavicle-High Pull-ups or 4 Muscle-ups (2 per team member)
6 x 400 Meter Run (3 per team member)
8 x 16 Clapping Push-ups (4 per team member)
10 x 200 Meter Run (5 per team member)
