FRI WOD Recording: Here
FRI Core + Mobility: Here


“Amarula Sun”
100-200-300-400-500-600-700-800-900-1000 Meter Run
20-18-16-14-12-10-8-6-4-2 Clean and Jerks

Post Time to Comments.

WOD Guidance & Goals:
Run 100 meters, when you come back do 20 db clean and jerks (10 per side or 10 with a barbell). The next round add 100 meters to the run and decrease clean and jerks by 2 reps until you’ve completed 1000 meters and 2 clean and jerks. Scale running to rowing or flights of stairs (2 flights = 100 meters). Target 35 minutes. 45 min cap. 

Db/Kb: 50/35
Barbell: 135/95