WOD: Friday

Warm up:
Increment ladder in 4 minutes of:
Sit & Reach
Shuttle Run

Then, with weight-
Five rounds of:
6 Ground to Overhead
6 Lunges
*Progress towards the weight for the workout.

Five rounds for time of:
Run 200m
30m Overhead Lunge (Single arm or plate)
Run 200m
45 sec plank hold

*Run out for approx. 30sec/back 30sec = 1 minute effort
*Choose a weight and overhead option that allows for a challenging effort (no more than 1 break to get through the 30m)
* Aim for unbroken plank

Scale: *If your lunges need work don’t add load (I.e. Body weight only) or Substitute with Squats.

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