Laura
Warm-up:
1/2 Tabata
KB Swing, KB Lunge, Russian Twist
Dynamic Stretch
Strength: Push Press
On the 2 min.
10 6 4 4 2 2
Build to a heavy double in the 10 minutes allowed.
Mix in a hand full of strict pull-ups between sets.
WOD: DUST DEVIL
For Total Reps:
0 to 4 min. (4 min AMRAP)
5 Strict Pull-ups
5 Devil Press 50/35
4 to 8 min.
400m. Run w/Sandbag
8 to 12 min. (4 min. AMRAP)
5 Strict Pull-ups
5 Devil Press 50/35
12 to 16 min.
400m. Run w/Sandbag
16 to 20 min. (4 min. AMRAP)
5 Strict Pull-ups
5 Devil Press 50/35
Earn rest by finishing the 400m Sandbag Carry with time to spare.
Icing:
Mobility and Handstand Walking (30′)