Monday WOD: You Know… Long One With Running

Warmup WOD (for quality reps, scale accordingly):

  • 25 Pushups
  • 15 Pullups
  • 20 Pushups
  • 12 Pullups
  • 15Pushups
  • 9 Pullups
  • 10 Pushups
  • 6 Pullups
  • 5 Pushups
  • 3 Pullups

WOD

Level 2

  • Run 800 Meters

3 Rounds of

  • 10 Power Clean (135 / 95)
  • 10 Push Press (135 / 95)
  • 10 Box Jump (30 / 24)

Then, Run 400 Meters

Level 1

  • Run 400 Meters

2 Rounds of

  • 10 Hang Power Clean (95/65)
  • 10 Pushups
  • 10 Box Jumps (20 / 12)

Then, Run 400 Meters

4 thoughts on “Monday WOD: You Know… Long One With Running

  1. 17:38 (20 inch box, rest rx)

  2. strict push ups/pull ups
    12:59rx

  3. 17:18 85#
    Felt sluggish after being on vacation!

  4. 15:06 w/ 85# PC and 75# PP (Last round all @ 85#)

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