3.5.20 First running WOD of the year!!!

A. Warm Up

3 sets NFT

10-20 Windshield Wipers

3/arm KB Windmill

30 second superman hold

30-60 second plank

*superman hold and plank may be done weighted if you so desire

B. Strength

Back Squat

3 sets of 6 reps @ 20X1 Tempo

C. Conditioning

3 sets for time of:

150m run

12 Walking Lunges

9 Push Ups

6 Pull Ups

9 Push Ups

12 Air Squats

150m run

-2 minute rest in between sets-

Coaches challenge

3 sets for time of:

150m Run

6 Single Arm KB OH Reverse Lunge R

6 Single Arm KB OH Reverse Lunge L

9 Ring Push Ups

12 KB Gorilla Rows 6/arm

9 Ring Push Ups

6 Single Arm KB OHS R

6 Single Arm KB OHS L

150m Run

-2 minute rest in between sets-

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