WOD:
3 rounds for time of:
50 medicine-ball cleans
Run 800 meters
Lvl6/5: 50 medball clean 20/14, Run 800m (white line)sub 8 min mile Lvl4/3: 40 medball clean 20/14, Run 600m (duke energy)8-10 min mile
Lvl2/1: 30 medball clean, 14/10, Run 400m (200m turn around) *10+ min mile
*This workout is relatively long and should be tailored so that you can keep moving the entire time. Use a ball that allows you to complete large sets of cleans. Beginners may want to reduce the reps and the run distance.
