Author: arnie

400 MT OH WALKING WITH A PLATE 25/45
400 MT RUN
40 KB SWINGS 35/55
40 HOLLOW ROCKS

200 MT OH WALK
200 MT RUN
20 KB SWINGS
20 V-UPS

100 MT OH WALK
100 MT RUN
10 KB SWINGS
10 KTE’S

10 MIN CORE WORK (COACHE’S CHOICE)

2 RDS
8 POWER SNATCHES
16 PISTOLS
24 CAL BIKE/ROW/RUN 200

2 RDS
8 SQUAT SNATCHES
16 PISTOLS
24 CAL BIKE/ROW/RUN200

RX 1ST 2 RDS= 65/95
RX 2ND 2 RDS= 75/125

RX+ = 95/135 BIKE
RX+= 105 /155 BIKE

24 MIN AMRAP

200 MT RUN
10 PULL UPS
10 PUSH UPS

RX+ = W VEST!

GRACE A LIL DIFFERENT!

15-9-6 (7MIN CAP)

CHOSE A WEIGHT THAT YOU CAN DO EVERY SET UNBROKEN!
IF YOU DROP/PAUSE AT THE FLOOR YOU MUST LOWER YOUR WEIGTH IF NECESSARY OR RESTART YOUR SET.
RACKING IS NOT ALLOWED! You can only drop/rest the bar after you are done with each set.

SCORE = TIME + WEIGTH

AT THE END OF TIME CAP 7 MIN
YOU MUST SART SECOND PART OF THE WOD

10-9-8-7-6-5-4-3-2-1
BURPEE BOX JUMP OVER
FRONT SQUATS 65/95

0:00- 4:00
400 MT RUN
AS MANY OH SQUAT AS POSSIBLE WITH TIME REMAINING

5:00-9:00
400 MT RUN
AS MANY POWER SNATCHES AS POSSIBLE WITH TIME REMAINING

10:00-14:00
400 MT RUN
AS MANY KB SWINGS WITH TIME REMAINING

15:00- 19:00
400 MT RUN
AS MANY BURPEES WITH TIME REMAINING

20:00-24:00
400 MT RUN
AS MANY SDLHP

55/75

1 MIN REST IN BETWEEN RDS
FULL OUT!
SCORE TOTAL REPS OF SEC MOVEMENT OF EACH RD. KEEP TRACK OF YOUR REPS.