SS:Push Press 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 5×[email protected]%

WOD: “Running Randy” 5RFT:
15 Power Snatch 75/45 ADV:95/65
400 Meter Run

*Do entire WOD outside. Ladies, no unloaded Barbells outside. Put 15’s or 10’s and 5’s on a trainer bar.

Endurance:
Warm up: 3 Rnds: Bear Crawl length of gym, 10 Box Jumps, Row 20 Calories. Then, short stretch session on tight muscles.

WOD: 21-15-9
Wallballs 20/14
Box Jumps 24/20

*Go all out, this should be sub 5:00

Run Interval:
5×500 Meter Run 
Work to Rest Ratio 1:1

*Rest precisely the amount it took to run the 500 you just completed. goal is consistency, try to finish each round within a 5(+/-) second deviation.