Warmup
Tabata
Weighted glute bridges barbell
Heels to heaven
WOD 18:00 min cap
RX
3 rounds for time
:Run 800 m
100-ft bear crawl
30 Russian KB swings (53/70 lb)
SCORE:
TOTAL TIME
Level 2
3 rounds for time:
Run 600m
100-ft bear crawl
30 Russian KB swing (35/53 lb)
SCORE:
TOTAL TIME
Level 3
3 rounds for time:
Run 400m
50-ft bear crawl
20 Russian KB swing (26/35 lb or lighter)
STRENGTH
3sets
16 double db lunges 50/35 unbroken sets
Oh lunge
Front rack lunge
Farmer carry lunge
*Complete 3-5 ring muscle ups after each rd of lunges.
Sub for ring pull-ups
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