Briefing

Today’s WOD should be a nice relief after the four Age Group Qualifier WODs. No heavy weights and no high-skill gymnastics means there is no excuse not to go fast! The 400m runs will be the longest portion of the WOD so you’ll need to push yourself to run hard if you want to put up a fast time today. Lets finish the week strong!

Strength

12 minutes to build to a heavy snatch balance + 2 Overhead Squats from the rack

WOD

3 rounds for time of
Run 400m
21 Box Jumps, 24/20″
21 Wall Balls 20/14

QuickFit

3 rounds
Ski 16/12 Calories
5 Double KB Deadlifts + 10m Farmers Carry + 5 Double KB Deadlifts + 10m Farmers Carry
200m run with sandbag
5 Double KB Deadlifts + 10m Farmers Carry + 5 Double KB Deadlifts + 10m Farmers Carry