DATE – Wednesday

 

Warm-up) 5-7 mins dynamic lengths

 

Mobility) 5 mins to address your own mobility/band stretching.

 

Warmup Clean

 

WOD A) CrossFit 604 “Burden Run”:

 

2km Run (4 laps of the block)

20 Power Cleans 185/125lb (If unsure of weight, go as heavy as 70-75% of 1RM)

500m Sandbag Run

200’ Box Push with 110/70lbs on top

 

WOD C) 2-3 sets:

10-20 GHD Situps – try weighting the situps with a med-ball if you are extremely comfortable with regular GHD situps