WOD:

With a running clock…

From 0:00 – 6:00

800M Run

 

From 6:00-12:00

5 Min AMRAP:

15 Pull Ups

21 KB Swings (53/35)

 

From 12:00 – 18:00

800M Run

 

From 18:00 – 24:00

42-30-15:

Hand Rel Push Ups

Goblet Squats (53/35)

So, in the running potions, if you are able to finish the run in under 6 minutes, any time left in those six-minute segments is rest.  Also, in the AMRAP, you will have one minute of rest prior to starting your next run.  The final couplet is an all out sprint to finish under the time cap (6 min)  Score all 4 components separately in your training log.

 

Scaling Options:

Run -> 1K Row

Pull Ups -> Buddha Pull Ups

Video courtesy of NotKrisRoe

KB weight -> 35/25 -> as needed

Hand Rel Push Ups -> Push Up off bench

 

Cool Down:

Calf stretch on rig – 1 min per side

 

Couch Stretch – 2 min per side

 

Banded lat stretch – 1 min per side