8 rounds for time of:
-Run 400 meters
-Rest 90 seconds
Scaling
Each run should be an all-out effort. If you cannot run 400 meters in less than 2 minutes, reduce the distance. Intermediate athletes can complete this workout as prescribed. Newer athletes might want to reduce the number of rounds.
Beginner Option
5 rounds for time of:
-Run 400 meters
-Rest 90 seconds
Gymnastics Bodies thoracic bridge series
8 min EMOM
-hang clean
-clean from floor
All cleans here are squat cleans
Get as heavy as is reasonable for you
Warm up clean to WOD weight
WOD
4 rounds for time of:
-25 chest-to-bar pull-ups
-5 cleans
Men: 245 lb.
Women: 170 lb.
Scaling
This workout contains a high volume of chest-to-bar pull-ups and a substantial dose of heavy lifting. Reduce the pull-up reps and modify the movement so that each round takes no more than 3-4 sets to complete. Reduce the weight on the clean so that it is still heavy for you but light enough that you can cycle the reps with minimal rest. Recommended not to go above 90% 1RM
teams of 2
5 Rounds
-100-meter prowler push (empty)
-400-meter run
*1 round = Partner 1 does the 100-meter prowler push and the 400-meter run, then partner 2 does the 100-meter prowler push and the 400-meter run.