Author: arnie

PUSH PRES -200MT RUN-SIT UPS
5-RUN-25
10-RUN-20
15-RUN-15
20-RUN-10
25-RUN-5
20-RUN-10
15-RUN-15
10-RUN-20
5-RUN-25

15 M IN OHS
1-1-1-1-1-1-1

4 RDS
20 DB POWER SNATCH 20/30
15 OHS 65/95
10 BURPEE PULL UPS

4 RDS
20 DB POWER SNATCH 20/30
15 OHS 65/95
10 BURPEE PULL UPS

PARTNER WOD

80 POWER CLEANS 65/95
100 – DUBS
800 MT RUN TOGETHER

60 THRUSTERS65/95
100- DUBS
400 MT RUN

40-D/L 135/185
100 DUBS
200 MT

20 BURPEES OVER PARTNER
100 DUBS
100 MT

4 RDS
100 MT FARMERS CARRY 35/55 DB OR KB
20 HOLLOW ROCKS
20 BOX JUMPS
1 ROPE CIMB

WARM UP
25 MT HIGH KNEES
25 MT BUTT KICKS
50 MT JOG

1 MILE
30 POWER SNATCHES 65/95
30 PULL UPS
15 FRONT SQUATS 105/155
15 HSPU

TIRE FLIPS! GET YOUR HANDS DIRTY. ( COACHES CHOICE OF DISTANCE /REPS)

TABATA
8 RDS 20 SECS ON 10 SECS OFF

ROW (CAL)
PUSH UPS
WALL BALLS
LUNGES IN PLACE

ALL OUT !