FRI WOD Recording: Take a Hike


“The Lorax”
800 Meter Run
30 Dumbbell Cleans
30 Dumbbell Push Press
400 Meter Run
30 Dumbbell Lunge, Lunge, Squat
30 Dumbbell Swings
800 Meter Run

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WOD Guidance & Goals:
Run 800 meters at your 5k pace (about 2 min out and back) or run 16 flights of stairs or 1k row. Complete 30 total cleans then 30 total push press (15/side with 1 db). If you’re using two dumbbells or a barbell only do 15 reps. Then run 400 meters (1 min out and back) at the same 5k pace. When you get back, hold the db in the front rack position and complete 30 lunge (L), lunge (R), plus a squat. All three movements count as 1 rep. Then swing your db or kb for 30 swings before your last 800 meter run (push harder than the first). Target 20 minutes.

Suggested DB: 50/35
Suggested Barbell: 135/95