Wednesday

Pre WOD

Weighted Pull-ups 5×2

rest 1-2 minutes between sets

WOD

For time:
400 Meter Run
15 Ground to Overhead (135/95 lbs)
30 Hand Release Push-Ups
400 Meter Run
10 Ground to Overhead
20 Hand Release Push-Ups
400 Meter Run
5 Ground to Overhead
10 Push-Ups