Threesies

Nat, I like this one for you because there is running involved but you can do it in your backyard or front yard w/in close proximity to a baby monitor. RUN HARD people! You want to get the most out of each set of 3 minutes. The results you see in your body are directly related to the level of intensity of your workout and YOU have total control over the intensity. The workouts won't fail you but it is possible for you to fail yourself if you are not giving it your all!! This workout is only 9 minutes of work so make it count or don't bother!

WOD

• 3 minutes: Suicide Run, as many rounds as possible
• 2 minute rest
• 3 minutes: Wall Ball, as many reps as possible
• 2 minute rest
• 3 minutes dead lift: RX for women is 185, men I think is 225? I only did 110

If you don't have a wall ball you could substitute with thrusters, women using 45lbs, men using 65lbs

What is a Suicide Run? Mark out a stretch that is about 50m or so. Start at one end, run 1/4 of the way, touch the ground and run back to the start, touch the ground. Now run 1/2 way, touch the ground, turn around and run back to start, touch the ground. Run 3/4 of the way, touch, turn, back to start. Run the entire way, touch, turn, back to start. This is one round. Make sure you touch the ground at each point - 1/4, 1/2, 3/4, full length, and every time you get back to the starting point.