Bring your Running shoes...

WOD:

20m Amrap

Max Effort Hand Release Push Ups

Run 400m 

**Once you stop/pause/rest on your push ups you're done, you immediately run.
** Keep track of your Push ups.. You want to get as many push ups as possible. so RUN FAST!

RX: chest to ground push ups
Scale:  Knee Push ups. make sure to keep that back straight.

Warm up:
400m run or Row 500m (keep track of your time) 
10x air squats
10x burpee broad jumps
10x box jumps. (work on efficiency) 
10x walking lunges 
10x pass through
roll out and work some hip mobility. 

Don't forget to put your rounds in the comment box below.