WOD:
#cement mixer
7 rounds
Every 3 minutes complete:
400m Run
12 Toes to Bar *Scale to hanging knee raise or weighted abmat situps
**Scale to 300m or 200m run if needed.
*** Goal is to get done AFAP with about 30-45 seconds rest. Your rest will become less and less as you go through your rounds. Stay with it!
STRENGTH: (15 min)
Snatch
2×3 at 70% of 1RM
3×2 at 75%
Beach Fit will complete:
5rds
10 Ball Slams
10 Alt Overhead Lunges with slam ball (5/leg)
:20 sec Plank
Rest 1 min between sets