WOD – No Equipment:
For time:
Run 1600m
100 Squats
Run 1200m
75 Squats
Run 800m
50 Squats
Run 400m
25 Squats
WOD – Full Equipment:
For time:
Run 1600m
27 Dumbbell Hang Squat Cleans
Run 1200m
21 Dumbbell Hang Squat Cleans
Run 800m
15 Dumbbell Hang Squat Cleans
Run 400m
9 Dumbbell Hang Squat Cleans
Men use 50# dumbbells.
Women use 35# dumbbells.