"All-Day-Long Total Bod WOD"

EQUIP: Bar (95/65)(Rx+: 115/85)

WARM-UP:

-4 Rounds of 1 Active Stretch followed by a 100m Run (increase pace of run ea. rnd.)

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“All-Day-Long Total Bod WOD”

*800m Run

*10 x Star Jump

*10 x Hand-Release Push-Up

*10 x Shoulder-to-Overhead (95/65)(Rx+: 115/85)(Strict Press, Push Press, and/ or Push Jerk)

*600m Run

*20 x Star Jump

*20 x Hand-Release Push-Up

*20 x Shoulder-to-Overhead (95/65)(Rx+: 115/85)

*400m Run

*30 x Star Jump

*30 x Hand-Release Push-Up

*30 x Shoulder-to-Overhead (95/65)(Rx+: 115/85)

*200m Run

*40 x Star Jump

*40 x Hand-Release Push-Up

*40 x Shoulder-to-Overhead (95/65)(Rx+: 115/85)

**EVERYONE HAS 10 MINUTES TO FINISH ONCE FIRST PERSON IS DONE**

Upon Immediate Completion of Above (and until time is called 10 min. after 1st finisher yells "done"):

AMRAP in Remaining Time -

*10 x Star Jump

*10 x Hand-Release Push-Up

*10 x Shoulder-to-Overhead (95/65)(Rx+: 115/85)

SCORE for “Total Bod WOD” = total rounds + reps of the “In Remaining Time” AMRAP

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FINISHER:

3 Rounds (6 min.) -

*30 sec. x Right Lunge Hover Hold

*30 sec. x Right Single-Arm Plank Hold (atop one hand)

*30 sec. x Left Lunge Hover Hold

*30 sec. x Left Single-Arm Plank Hold