Author: arnie

1MILE RUN
1-2-3-4-5-6-7-8-9-10
HANG SQUAT CLEAN 95/135
BURPEE PULL UPS
BUY OUT
200 MT FARMER CARRY

75 POWER SNATCHES 55/75
EVERY TIME YOU DROP THE BAR RUN A 400 MT
(NO RACKING ALLOWED)
ANNIE
50-40-30-20-10
DUBS
SIT-UPS

5 RDS
15 BOX JUMP
15 KB SWINGS
15 PUSH PRESS 65/95
15 HOLLOW ROCKS
200 MT RUN

STOH 85/115-200 MT-KB SWINGS35/55

5- RUN-25
10- RUN-20
15- RUN-15
20- RUN-10
25- RUN-5
20- RUN10
15- RUN 15
10-RUN-20
5- RUN 25

CORE
WORK TOGETHER 3 SETS OF EACH W/ 30 SECS REST IN BETWEEN
10-ALTERNATING OBLIQUE TWIST WITH WEIGH (KB,PLATE,)
20-FOOT TO FOOT CRUNCH

45 SEC ON 15 SECS REST X3 EACH SIDE
20-SIDE PLANK

WOD
1 MIN ON 30 SECS OFF COUNT TOTAL REPS
5RDS
1-ROW (COUNT CAL)
2-STEP UPS 55/75
3-MAN MAKERS 20/30

10-9-8-7-6-5-4-3-2-1
D/L 155/225
BURPEE OVER THE BAR
WALL BALLS

EVEN RDS 1 ROPE CLIMB
ODD RDS RUN 200 MT WITH THE BALL