Three rounds for reps:
0-2 min: Run 400m then max. Double-unders
2-3 min: KB Swings 24/16kg
3-4 min: Burpees
4-5 min: Overhead Lunges (Alt.) 20/15kg
*Rest 5 min. between rounds.
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WOD: Wednesday
Seven rounds for load:7 Bench Press *50m Deadball carry *2 minute rest*Choose heavy loads based upon a heavy set of 10 reps for Bench.*Efforts should be unbroken for both bench and carry.