FRI WOD Recording: Here
FRI Core + Mobility: Here


1000 Meter Run
25 Dumbbell Snatch – total
25 Overhead Squats – total
800 Meter Run
20 Dumbbell Snatch
20 Overhead Squats
600 Meter Run
15 Dumbbell Snatch
15 Overhead Squats
400 Meter Run
10 Dumbbell Snatch
10 Overhead Squats
200 Meter Run
5 Dumbbell Snatch
5 Dumbbell Squats

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WOD Guidance & Goals:
Start the 1k run at your 5k pace and get faster each round. The 1k should take around 5 minutes, the 800 around 4 minutes, the 600 three minutes, the 400 two minutes, and the 200 around 1 minute. The dumbbell snatches and overhead squat reps are total NOT per side. If you can’t get range of motion or do not have the flexibility to do the overhead squats, do front squats instead. Target 20 minutes. Cap 30 minutes.