Warm Up
2 rounds:
-250m row
-200m run
-20 lunges
-10 burpees
WOD “Horse Pill”
A)
5 min AMRAP
-200m Farmer carry
-400m run
-Max rep box jumps in remaining time
-Then 1 min rest-
5 min AMRAP
-200m Farmer carry
-400m run
-Max rep Pushpress (up to 115lb) in remaining time
-Then 1 min rest-
5 min AMRAP
-200m Farmer carry
-400m run
-Max rep Front squats (up to 115lb) in remaining time
Modifications
-Box jump: Box step up or kettlebell swing
-Pushpress: dumbbell pushpress or Pushup or Barbell bent over row
-Front squat: Kettlebell goblet squat or Back squat or Air squat