Daniel

Warmup

2 min jump rope

25 Sit ups

25 Back Ext

2 rounds of Cindy

Mobility

Pick 2 muscle groups and spend 2-3 minutes on each.

Strength

Of

WOD

"Daniel"

50 Pull-ups

400 meter run

95 pound Thruster, 21 reps

800 meter run

95 pound Thruster, 21 reps

400 meter run

50 Pull-ups

Endurance

Run 10 minutes easy. Then do mobility. Then run for 20 minutes at a somewhat faster pace.