A)Warmup-Long Run-800m-1 mile
B) Sled Sprints
5 challenging sets of 150m forward sprint then backward pull
*increasing weight *You should not slow to a walk
C) WOD-4 Rounds
50m walking lunge w/plate (45/25)
400m run
D) Smoker-5 sets
10 Burpees+100m sprint
*1 min rest *no pacing all out effort each round

Categories: WOD

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