“Sun Don’t Shine”

600 Meter Run
75 Kettlebell Swings
75 Sit Ups
75 Squats
75 Knee Push Ups
600 Meter Run

Weight: 35/26

400 Meter Run
50 Kettlebell Swings
50 Sit Ups
50 Squats
50 Box/Bench Push Ups
400 Meter Run

Weight: 26/18

WOD GUIDANCE & GOALS
It’s a 800 meter sandwich! Run the first 800 meters at conversation pace (4-5 minutes.) It’s the warm up, and not time to go all out. Save that for later! Break the kb swings into sets of 20 reps, facing the opposite direction every set to keep track of your reps. Swings will take around 4 minutes. Purposefully break the sit ups at rep fifty, taking a quick break then continue the second set at the same continuous pace. Sit ups will take around 3 minutes. Do the air squats in sets of 25, and like the kb swings, face a new direction every set to take a quick shake out and keep track of reps. Squats will take 2 minutes. The push ups are the workout. Break them into sets of 5-10 from the very beginning so your arms do not go to failure. The push ups will take 5-10 minutes. Then run the final 800 meters FASTER than the first! Target 25-30 minutes.

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