STRENGTH:

#run conditioning (12 min)

4 Rounds:  

300m Runs

“Fast Pace/Sprint to the 150m, Slow recovery jog back for 150m”

After 4th Round, Rest 1 min, then complete 300m as fast as possible. 

WOD: 

#black and blue (14 min Cap)

5 Rds for time:

10 Power Cleans (135/95lbs)

10 Lateral Bar Burpees

** Push on this WOD!! Fast burner. Rest when you are done!

BeachFit will do:

5rds of:

10 KB Deadlifts

10 KB Swings

10 Burpee over KB

CASHOUT:

1 Round

#ab party

30 Hollow Rocks
40 Weighted Ab Mat Sit Ups
50 Abmat Sit-Ups