A Runner Who’s Strong

For Time:
800 Meter Run
21 Pull-ups
21 Push-ups
800 Meter Run
15 Pull-ups
15 Push-ups
800 Meter Run
9 Pull-ups
9 Push-ups

Level 2: Banded pull-ups, Baned Push-ups (as-needed)
Level 1: Banded pull-ups, box/bar push-ups
*Everyone on their toes for push-ups; scale with bands or elevating

A Three By Five Wednesday

3 Rounds, 5:00 Clock
500 Meter Run Buy-in

With Remaining Time, AMRAP Of:
10 Pull-ups
15 Sit-ups
*Rest 2:00 between rounds, pick up where you left off

Level 2: Banded pull-ups
Level 1: Jumping pull-ups, box mountain climbers

Core Close-Out

Working on finding “safe” spinal position for core work (can be done on ground or hanging from the bar)
*Laying on the ground with head relaxed, then rotating hips forward until back is flat on ground. Second progression is finding this position while hanging from the pull-up bar. Move in & out of this position 10 times before working through this core work.

After finding this position, perform the work below while holding this position. This is the position we want to find while doing core work & when we’re lifting.

2 Sets:
20 Dead Bugs
20 Bird Dogs
100 Meter Waiter Walk

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