Half Marathon Prep WOD #3

CF WOD
Use 25, 45, or 65 pound dumbbells or KB. Use one of the C&J dumbbells or  KB as the load for the weighted pull-ups. Placing the dumbbell between legs crossed at the ankles works very well.

10 Dumbbell Clean & Jerks
1 Weighted pull-up
9 Dumbbell Clean & Jerks
2 Weighted pull-ups
8 Dumbbell Clean & Jerks
3 Weighted pull-ups
7 Dumbbell Clean & Jerks
4 Weighted pull-ups
6 Dumbbell Clean & Jerks
5 Weighted pull-ups
5 Dumbbell Clean & Jerks
6 Weighted pull-ups
4 Dumbbell Clean & Jerks
7 Weighted pull-ups
3 Dumbbell Clean & Jerks
8 Weighted pull-ups
2 Dumbbell Clean & Jerks
9 Weighted pull-ups
1 Dumbbell Clean & Jerks
10 Weighted pull-ups

3+ Hours After Anaerobic Endurance Strength & Conditioning WOD

CFE WOD
Run
400m x 4 @ 1min 41sec or less