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Warm Up:  3 rounds:  10 Hand Stand Push-ups.  L-sit 1:00 minute

Work Capacity:   2 rounds for time:

- 100 Squats, run 800M

- 100 Push-ups, run 800M

- 100 Sit-ups, run 800M

Durability / Awareness: Jog 3 miles at an easy pace, or Ruck 3 miles w/ 40#.  Practice slow, controlled breathing.

Notes: Equipment required: Oly bar

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THIS PUBLIC WOD IS FOR SPECIAL OPERATORS, INDUSTRIAL ATHLETES AND SERIOUS ADVENTURE ATHLETES.  IF YOU ARE TREADING IN THIS ARENA, THEN PROCEED WITH CAUTION.   THESE WODS WILL LEAD TO OVER TRAINING IF NOT BALANCED PROPERLY.

If  you are new to this style of training, please use our  Online Coaching