Mobility

Warm-up

10 Seconds Butt Kicks (50% effort)

10 Seconds High Knees (50% effort)

10 Seconds Rest

10 Seconds Butt Kicks (75% effort)

10 Seconds High Knees (75% effort)

10 Seconds Rest

10 Seconds Butt Kicks (100% effort)

10 Seconds High Knees (100% effort)

Skills / Strength

Read…

The Basics of Pose Running Techniques

WOD

For Time

400 meter Run

2:00 Rest

400 meter Run

2:00 Rest

400 meter Run

Then, immediately:

21-15-9

Thrusters (Men: 45lb / Women: 30lb / Beginner: 15lb)

Fitness Level Substitution: Push Presses

Kettlebell Swings (Men: 70lb / Women:55lb / Beginner: 25lb)

Fitness Level Substitution: Russian Kettlebell Swings

Run 400 meters and then rest 2 minutes.  Run another 400 meters and rest another 2 minutes.  Run one last 400 meter route and then (no rest) immediately perform 21 thrusters, then 21 kettlebell swings, then 15 of each and then 9 of each.  Record your total time, including the rest and post to comments.

Thruster

Kettlebell Swing

Cool-down

3 Sets (1:00 Rest)

6 Push Presses (Just the bar)

Push Press

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