Endurance:  Dynamic Drills – 1 mile run

Warm Up:  20:10 x 3

• halo/around the world/fig 8/hot potato/swing

Kettle Bell Working Capacity

• 50 Half rotational switches
• then….
• 3 rounds
• 10 weighted step ups
• 10 russian swing
• 10 american swing
• 10 goblet squats
• 10 clean & jerk
• 10 swing
• run 200m

Durability:

30 weighted situps

RUNNING CLINIC

Lisa Hesse
Women In Motion

Endurance:  Dynamic Drills – 1 mile run

Warm Up:  30 squats/20 rollovers/30 oh squats

Wod:  Fight Gone Bad “Tabata” 

3 rounds

• Push Press (75/55)
• Box Jumps
• SDLHP (75/55)
• Wall Balls
• Row for Calories

Durability:    2 rounds

• 10 OH weighted squats with kb
• 10 windmills (r/l)
• 20 GHD
• 20 Back Extensions