Run 400m

40 Overhead squats 95/65

40 Sit-ups

Run 400m

25 Front squats 145/95

25 Sit-ups

Run 400m

10 Squat cleans 195/125

10 Sit-ups

Run 400m

Block Strength/Recovery day

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

Row 6k