Author: arnie

WARM UP
SUICIDE RUN OUTSIDE X2 WITH A 30 SECS REST IN BETWEEN
AFAP

WOD
4 RDS
20 PUSH PRESS
200 MT RUN
20 DB POWER SNATCH 20/30
10 BURPEES OVER DB

RX 65/95
RX+ 85/115

WARM UP
200 MT RUN WITH A BALL 14/20
10 AIR SQUATS
10 GOOD MORNING WITH EMPTY BAR

12 MIN AMRAP

15 D/L 135/185
15 WALL BALLS
30 DUBS

REST 2 MIN

8 MIN CAP
COMPLETE
800 MT RUN
50 MT WALKING LUNGES
AS MANY SIT UPS AS YOU CAN WITH TIME REMAINING

SCORE = TOTAL SIT UPS

1 MILE RUN
10 RDS
10 PUSH UPS
10 BOX JUMPS
10 FRONT RACK LUNGES 55/75

BENCH DAY( 15MIN)
HOW MUCH CAN YOU BENCH?

60 THRUSTERS 55/75
EVERYTIME YOU DROP THE BAR 400 MT RUN WITH THE BALL 14/20
ROW 400 MT
BIKE 20 CAL