INGUZ WOD
“Runaways”
For Time:
800 Meter Run
100 Double Unders
30 Dumbbell Farmer Lunges (50/35#)
15 Dumbbell Renegade Rows
400 Meter Run
75 Double Unders
20 Dumbbell Farmer Lunges
10 Dumbbell Renegade Rows
200 Meter Run
50 Double Unders
10 Dumbbell Farmer Lunges
5 Dumbbell Renegade Rows
*There is a 20 minute time cap on this wod.
ACCESSORY WORK
3 Sets:
15-20 DB Flyes
15-20 Close Grip DB Floor Press
-Rest as needed between sets.
MOVE 45
TABATA
8 Rounds
:20 Work :10 Rest
Jumping Jacks
Reverse Lunges
Plank Up/Downs
Plank Hold
*One minute of rest between each movement.