Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
OHS, 4×3 @90% 1RM

WOD:
5 rounds of:

Max reps of: Body weight bench + Max rep chest to bar pull-ups
400m Run
Rest 3 minutes

Post loads and reps to comments.

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people-running-city-marathon-660x400 Better than a marathon: the 1-mile challenge, Mark’s Daily Apple

Post thoughts to comments.

Media:
Thursday WOD, November 6, 2014