WOD
"And I was Running"
In teams of 3
Run 3600 meters or 2.24 miles
*One teammate runs 400m at a time
**While 1 athlete runs the others complete AMRAP
***Workout is complete after the completion of total distance is completed
****Every 1200 m run the AMRAP changes
I) AMRAP
20 Deadlifts (225/155)
10 Burpees Over bar
II) AMRAP
15 Power Cleans (175/125)
10 Burpees Over Bar
III) AMRAP
10 Overhead Squats (115/75)
10 Burpees Over bar
L3: 205/145, 165/115, 95/65
L2: 185/135, 155/105, 75/55
L1: 175/125, 135/95, 65/45
- Athletes can split reps in AMRAP as desired, one athlete working at a time, only one bar used.
- Score each AMRAP separately
- Score is total rounds/reps completed between all AMRAPs and time to complete total distance.
- Record all 4 scores individually (AMRAP 1, 2, 3, Total)