Was going to just do 5k run 'active recovery' as part of my half-marathon training, but Mike posted 9-11 WoD, and since it included a 4k row or run, I just added 1k to it.
WARM
std warmup
200m run
MAIN
2001 m run
11 reps of each of the following 9 movements:
{
36" Box Jumps
Thrusters 125# (wow, those were heavy. Sets of 3,3,3,2)
Burpee C2B Pullups
Power Cleans (#175 was Rx, I varied the weight: 155, 165, 175, 175, 165 x 7)
HSPU (set of 6, set of 5)
KBS 70# (ub)
T2B (ub)
Deadlifts 170# (I did 175, and did them in sets of 7,4)
Push Jerk 110# (I did 115#, and did them in sets of 6,5)
}
2001m run (I added an 800 and a 200, making it 3k
Time was approx 45 min total
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