Warm-up:
Jog 800m
2 sets @ easy pace:
50′ High Knees
10 Squats
50′ Buttkickers
10 Hollow Rocks
50′ Carioca/Grapevine
10 Kettlebell Swings
50′ Jog
10 Pushups
WOD:
For Time:
400m Run
40 Overhead Squats, 135#/95#
40 Butterfly Sit-Ups
400m Run
40 Deadlifts, 225#/155#
40 Ring Dips
400m Run
40 Front Squats, 135#/95#
40 Butterfly Sit-Ups
400m Run
Athlete must change load on his or her barbell themselves.
TIMECAP: 40:00