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