The Darci

This is an endurance WOD that will work your cardio and your strength. You will complete 3-5 sets of the workout. Decide before you start how many and finish what you decided. Do not quit… Do not stop. Just muscle through and finish.

Beginner Intermediate Advanced
  • Run 200m Fast
  • Walk 200m
  • Run 200m Fast
  • 10 Lebert Bar Pull-Ups
  • 10 Reverse Lunges Each Leg
  • 15 Knee-Push-Ups
  • 15 18″ Step Ups
  • 20 Tricep Dips
  • 20 Squats
  • Run 200m Fast
  • Walk/Jog 200m
  • Run 200m Fast
  • Walk/Jog 200m
  • Run 200m Fast
  • 10 Jumping Pull-Ups
  • 10 Single Leg Squats Each Leg
  • 20 Knee-Push-Ups or Standard Push-Ups
  • 30 18″ or Higher Step Ups or Box Jumps
  • 30 Tricep Dips
  • 30 Frog Leaps
  • Run 200m Fast
  • Jog 200m
  • Run 200m Fast
  • Jog 200m
  • Run 200m Fast
  • 10 Pull-Ups
  • 10 Piston Squats Each Leg
  • 20 Standard Push-Ups/li>
  • 30 18″ or Higher Box Jumps
  • 30 Tricep Dips
  • 30 Frog Leaps