WOD:

#marathon

2 Rounds: 

400 Meter Run, 26 Hand Release Push-ups or Barbell Push Press (45/35lbs)

400 Meter Run, 26 Kettlebell Swings (53/35lbs) Rx+70/53lbs

400 Meter Run, 26 AbMat Sit-ups

400 Meter Run, 26 KB Deadlifts 

400 Meter Run, 26 Air Squats

400 Meter Run, 26 Box Jumps (24/20)

CASHOUT:

#tempo front squats

6 sets of 1 Rep

– 5 Second Negative
– 3 Second Pause in Bottom
– 3 Second Pause at Parallel

Set #1 – 53% of estimated 1RM Front Squat
Set #2 – 58%
Set #3 – 63%
Sets #4-6 (3 Sets) – Build to a moderate, between 66-75%. Aim to beat last week.